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


CrossFit
Skill:
500m Row SPRINT
Rest 1:1
250m Row SPRINT
Rest 1:1
100m Row SPRINT

Metcon:
For time:
30 Wall Ball Shots (20/14)
30 Single arm Russian KBS (50/30)
30 cal Row
30 Single arm Russian KBS (50/30)
30 Wall Ball Shots (20/14)

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
Coach Kate’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

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Posted in Arlington Heights WOD.