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


CrossFit
Skill:
5:00 to find max height Box Jump
Then
5:00 to find max unbroken Double Unders

Metcon:
21-15-9-6-3*
Wall Ball Shots (20/14)
Box Jump Overs** (24/20)
KB/DB Waiters Lunge Steps (35/25)
*400m Run after each round
**must jump for RX; full hip extension not required

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
Coach Kate’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

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Posted in Arlington Heights WOD.