09.25.15 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Skill:
30 Dips in as few sets as possible
+
Pistol Progressions

Metcon:
20 Burpees
30 Pistols
40 Ball Slams
50 Wall Ball Shots (20/14)
60 Plank Step ups (25/15lb plate)
70 Double Unders (3:1)
800m Run

Strength & Conditioning
Transition / Testing Week (to establish benchmark loads)
Monday & Tuesday
1RM Snatch
1RM Clean
5RM Back Squat

Wednesday & Thursday
5RM Front Squat
1RM Press
3RM Deadlift

Friday & Saturday
1RM Jerk (from blocks)
5RM Bench Press
5RM OH Squat

Fitness Boot Camp
Friday Special!

Posted in Arlington Heights WOD.