09.04.15 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Skill:
EMOM x 10:00
Odd: 10 OH Plate Lunges (45/25)
Even: :40 Extended Arm Plank Hold

Metcon:
AMRAP 18:00
30 Ab Mat Sit ups
15 Wall Ball Shots (20/14)
10 Ball Slams
5 Deadlifts (225/185)

Strength & Conditioning
Specific Warm-up: (pvc/empty barbell)
TWL, PVC pass throughs Toy Soldier & Superman Arm Swings x 16 each

3x(1+1+1) Press + Push Press + Push Jerk

3 x 3 Jerk Drop Drills (split jerk)
Technique/Drills:
Split Jerks (1-3min r)
1 x 3 @50%
1 x 3 @55%
2 x 2 @60%, @70%, and @75%

Back Squat (1-3min r)
1 x 3 @65%
1 x 3 @75%
2 x 2 @85%
2 x 1 @90%

Bench Press (1-3min r)
1 x 3 @60%
1 x 3 @75%
3 x 3 @85%

Accessory Work: (Don’t alternate)
KB w/ resistance 3 x 10

Standing Broad Jump 10

Fitness Boot Camp
Friday Special!

Posted in Arlington Heights WOD.