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


CrossFit
Strength:
3 laps TB side step (for added challenge, hold KB in goblet position)
3×15 GHD Hip/Back Extension
*alternate movements

Metcon:
Tabata for total reps, no rest between movements
KBS
Lateral Step Ups (24/20)
Ball Slams
Forward Step Ups
Ab Mat Sit Ups

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
Coach Kate’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

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Posted in Arlington Heights WOD.