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


CrossFit
Skill:
Death by 10m (start @ 5)
*once you’re out, complete 5 Burpees each minute until the entire class is done running

Metcon:
AMRAP 16:00*
2 laps (40m) Walking Lunges
40 Shoulder to Overhead (75/55)
2 laps Farmers Carry (53/35)
40 Plank Step ups (45/25)
*400m Run @ start, 6:00, 12:00

Strength & Conditioning
10’ EMOM
Build to a 1RM for the day of
Snatch

3 sec pause Front Squat
Build, begin at 50-55%
8 x 3

Push Press
5 x 4 @ @ 75%

Alternate sets:
30 pull ups in AFSAP
NO BANDS

30 Dips in AFSAP

Conditioning:
2000m row

Boot Camp
Coach Kate’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

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Posted in Arlington Heights WOD.