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


CrossFit
Skill:
10:00 to complete AMAP Rope Climbs/work on form & technique

Metcon:
AMRAP15:00
Buy In: 250m Sandbag OH Carry
30 Front Rack Lunge Steps (95/65)
30 Ball Slams

Strength & Conditioning
Clean & Jerk Complex
Clean + 2 Front Squats + Jerk
3 @ 75%
3 @ 80%

Clean Pulls
3 x 3 @ 107%

Back Squat
5 x 3 @ 85%

Alternate between:
3 x 8-12 Hip Bridges (appropriate wt for athlete)
3 x 12 Strict TTB or V ups

Conditioning:
800 meter sled pull

Fitness Boot Camp
Coach’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.