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


CrossFit
Strength:
EMOM x 8:00
5 Deadlifts(60-70%) + 3 Box Jumps

Metcon:
10 rounds*
15 KBS(53/35)
10 Burpees
*100m Run after after odd rounds

Strength & Conditioning
10’ EMOM
Build to a 1RM for the day of
Clean & Jerk, if you miss jerk early,
continue building clean until 10 minutes is up

Snatch Pulls
3 x 3 @ 95%

3 sec pause Back Squat
Build beginning at 50-55%
6 x 3

Alternate between sets of:
BB Lunges (can sub DB lunges)
3 x 10/leg (appropriate wt for athlete)

Bosu ball hamstring curls
3 x 10

50 push ups in as few sets as possible

Conditioning:
2 x 250m row sprints(1:2 w:r ratio)

Fitness Boot Camp
Coach’s choice

Training Essentials
Week #1 Class #3

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Posted in Arlington Heights WOD.