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


SCHEDULING NOTE: The start time for the Sunday, Oct. 1 Boot Camp & Open Gym has been moved to 9 a.m. (vs 9:30 a.m.). This change is for October 1 only. Please plan accordingly.

CrossFit
Metcon:
*3 separate scores, record total reps

AMRAP 7:00
3 Snatches (135/85)
27 Double Unders (3:1)

Rest 3:00

AMRAP 7:00
5 Clean and Jerks (155/105)
15 HR Push ups

Rest 3:00

AMRAP 7:00
7 Deadlifts (185/135)
3 Strict Pull ups

Strength:
5x6DB Bent over Reverse Fly
5×8/side DB Single Arm Bent Over Row

Strength & Conditioning
De-load Week

Snatch
2 x 3 @ 60%
3 x 2 @ 65%

Front Squat
4 x 3 @ 70%

(Athlete decides)
Push Press, Press, or Bench
3 x 4 @ @ 60%

Alternate Sets:
3 x 10 body rows

20 Dips AFSAP

Conditioning:
EMOM until failure (or hit 10’)
5 Pull ups
8 Thrusters

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

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.