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


CrossFit
Skill/Strength:
EMOM x 12:00
1: 2 laps Crossover Carry (lighter weight overhead, heavier weight opposite hand along side)
2: 8-12 Dips
3: 20-40s Handstand Hold (for added challenge, try freestanding)

AMRAP 14:00
2-4-6-8…
Wall Ball Shots (20/16)
Row (cal)
Strict HKR
Single Arm OH KB Lunges (30/20)

Strength & Conditioning
Clean & Jerk
3 x (2+1) @ 60%
3 x (2+1) @ 70%

Clean Pulls
3 x 3 @ 90%

Back Squat
4 x 3 @ 70%

Altnernate between:
Good Mornings
3 x 8 (appropriate wt for athlete)

Bulgarian split squats
3 x 8/leg

Conditioning:
12’ AMRAP
10 cal Row
20 OH plate lunges
10 HKR

Fitness Boot Camp
Coach’s choice

Training Essentials
Week #1 Class #3

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Posted in Arlington Heights WOD.