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


CrossFit
Strength:
In 12:00, work up to a heavy single Split Jerk(from rack) for the day.
Rest 60s between attempts.

Metcon:
For total reps
In 2:00, complete 18 Ab Mat Sit ups then AMAP
Rounds 1,5 CTB Pull ups
Rounds 2,6 HSPU
Rounds 3,7 Plank Step ups (45/25)
Rounds 4,8 Max Distance Handstand Walk*(1m=1rep)

1:00 rest after round 4
*sub for Handstand Walk: Plank Hold. 10s=1rep

Strength & Conditioning
10’ EMOM
Build to a 1RM for the day of
Snatch

3-sec Pause Front Squat
Build, begin at 60-65%
8 x 3 @ 75%

Press
4 x 3 @ 80%

Alternate Sets:
30 chin ups in AFSAP
NO BANDS

30 Dips AFSAP

Conditioning:
10’ AMRAP
50 meter prowler push
10 burpees

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

Training Essentials
Week 2, Class 4

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Posted in Arlington Heights WOD.