01.05.15 | CrossFit, Strength & Conditioning, Boot Camp, and CrossFit Women

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CrossFit
Strength:
EMOM x 8:00
2 Snatches (increase wt each time, work to heavy single)

Metcon:
3 rounds for time:
9 Pull-ups
15 Burpees
21 Cal Row

Strength & Conditioning
Hang Power Snatch 3/50, 3/60, 3/65, 2/70
Behind the neck Push Jerk 3/50, 3/60, 3/65, 2/70, 2/70
Back Squat 3/60, 3/70, 3/70, 3/80
Snatch Deadlift 3/80, 3/80, 3/85, 3/85
Press 4-4-4-4

4 rounds for time:
10 Wall Ball shots (20/16)
10 Sit ups
10 Push ups (hand release)

Fitness Boot Camp
Come in and see what we have for today’s challenge!

CrossFit Women
Skill | Pull Up Descents | 6-6-6-6 x 3 seconds / descent with 2′ rest between sets
Start with chin over bar, arms flexed at elbow. Lower from this position for 3 seconds (from chin over bar until arms are fully extended). Enlist support from a partner if you are not yet able to control your descent. If you can complete 4-8 Dead Hang Pull Ups, place a DB between your ankles and complete the descent. If you can complete 9 or more Dead Hang Pull Ups, complete the follow set scheme 3-5-3-5 with 2′ rest between sets.

Strength | EMOTM 8′ — 5 Deadlift @70% 1RM

MetCon | For Time (Compare to 12.01.14)
10 Box Jumps (20″)
20 SA DB Snatch Squat (20#) (R=1, L=2)
30 Soccer Throw (10#)
40 AbMat Sit Ups
50 Double Unders x 2 (3:1)
40 AbMat Sit Ups
30 Soccer Throw (10#)
20 SA DB Snatch Squat
10 Box Jumps

 

Posted in Arlington Heights WOD.