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


CrossFit
Skill/Strength:
EMOM x 10:00
Odd: AMAP Muscle ups/CTB Pull ups/Pull ups in :40s
Even: AMAP HSPU/Decline Push ups/deficit Push ups in :40s

Metcon:
4 rounds for time
250m Run
12 Back Squats (105/75)
18 Deadlifts (105/75)
24 Reverse Lunge Steps

Strength & Conditioning
Snatch Complex
2 High Pull + Hang Snatch
3 @ 70%
3 @ 75%

Front Squat
4 x 3 @ 85%

Bench Press
5 x 3 @ 75-80%

Alternate between
Body Rows (as horizontal as possible)
3 x 10

Cable Lat Pulls (seated or on knees)
3 x 10

Conditioning:
4 x 250m run (1:1 work :rest ratio)

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.