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


CrossFit
Skill:
3x Max Handstand Hold
3x Max Hollow Hold
3x Max Hang from Bar

Metcon:
Run 400m
+
3 rounds
10 Hang Power Snatches (95/65)
20 Lunge Steps
20 Atomic Sit ups
+
Run 400m
+
3 rounds
10 Hang Power Cleans (95/65)
20 Air Squats
20 Ab Mat Sit ups
+
Run 400m

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
Coach Kate’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

Save

Posted in Arlington Heights WOD.