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


CrossFit
Skill/Strength:
4 sets of 6-10 reps/leg of:
Pistols (or progression of)
SL RDLs (focus on form over weight)

Metcon:
3 rounds for time:
500m Row
25 Box Jumps/Steps (24/20) (Rx+ 30/24)
20 Ball over Shoulder
15 Deadlifts (155/105) (Rx+ 185/135)

Strength & Conditioning
Clean Complex
1 muscle clean + 1 power clean + clean
3 x @ 50-55%
4 x @ 55-65%

Clean Pulls
3 x 3 @ 100%

Back Squat
5 x 3 @ 80%

Alternate between:
Good Mornings
3 x 8 (appropriate wt for athlete)

Bulgarian split squats
3 x 8/leg

Conditioning:
10’ AMRAP
8 pull ups
8 v-ups
8 switch lunges (per leg)

Fitness Boot Camp
Coach’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.