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


CrossFit
Strength/Skill:
4×3 Snatch Balance
**Working up to heavier than metcon weight if possible

Metcon:
Every 4:00 x 8 rounds:
**Buy in odd rounds: 400m Run
**Buy in even rounds: 2 rounds of “Cindy”
Then AMAP
1: Power Snatch (95/65)
2: Ball over Shoulder
3: Squat Snatch (95/65)
4: kB Goblet Lunges (95/65)
5: OHS (95/65)
6: Ball Slams
7: Thruster (95/65)
8: KBS (53/35)

Score= combined total reps of all 8 movements

Strength & Conditioning
Front Squat 3 x 5

Bench 3 x 5

Deadlift 1 x 5

Accessory and/or skill work

Stretch/Mobility work

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

Training Essentials
Week 1, Class 1

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

10.23.17 CrossFit Whiteboard

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Posted in Arlington Heights WOD.