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


CrossFit
Strength:
5×2 Squat Snatch (build)
Rest 60-90s between sets

Metcon:
5 Rounds for total reps:
1:00 Power Snatch (70% of heaviest 2 rep above)
1:00 Ball Slams
1:00 Rest

Strength & Conditioning
10’ EMOM
Build to a 1RM for the day of
Clean & Jerk, if you miss jerk early,
continue building clean until 10 minutes is up

Snatch Pulls
3 x 3 @ 105%

3 sec pause Back Squat
Build beginning at 60-65%
6 x 3

Alternate between
Kang Squat
3 x 8

3 x 8 Tall Box Jumps

50 push ups in as few sets as possible

Conditioning:
2-4-6-8-10-8-6-4-2
DB Push Pres
DB Alt Lunges
Renegade rows

Fitness Boot Camp
Coach’s choice

Training Essentials
Week #1 Class #3

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Posted in Arlington Heights WOD.