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

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CrossFit
Skill:
Rope Climb Technique
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In 12:00, complete the following:
5 Rope Climbs (sub=30 Body Rows as horizontal as possible)
3×10/side Sledge hammer Hits

Metcon:
For time
400m Run
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21-18-15-12-9-6-3
DB Snatch (45/25)
Walking Lunge Steps
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400m Run

Strength & Conditioning
Specific Warm-up: (pvc/empty barbell)
Athlete’s Choice

Technique/Drills:
Power Clean + Jerk (1 – 3min r)
2 x (2+1) @50% and 55%
3 x (2+1) @60% and 65%
3 x (1+1) @70%

Bench Press (1 – 2min r)
1 x 3 @60%
2 x 3 @70%

Accessory Work: (Don’t alternate)
Prowler Push 5 laps (add weight each time)

Box Jumps 5 x 5 (Tall)
Mobility:
Athlete’s Choice

Fitness Boot Camp
Thursday Throwdown

Training Essentials
Week 2, Class 6

Posted in Arlington Heights WOD.