08.28.17| CrossFit, Strength & Conditioning, Boot Camp and Training Essentials


CrossFit
Strength:
Press 1-1-1
Push Press 1-1-1
Push/split Jerk 1-1-1
(Rest 30-60 sec between sets, increase weight each round)

Metcon:
AMRAP 15:00
35 Double Unders (4:1)
15 Pull Ups
5 Thrusters (135/95)

Strength & Conditioning
Snatch Complex:
Muscle Snatch + Snatch Balance + 2OHS
3 @ 60%
4 @ 65%

Front Squat
5 x 5 @ 70%

Press 4 x 5 @ 65%

Alternate between
Body Rows (as horizontal as possible)
3 x 10

Cable Lat Pulls (seated or on knees)
3 x 10

Conditioning:
3 rds for time (10min timecap)
100m run
40 Abmat sit ups
20 Alt. DB Snatches (45/25)

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.