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

Bandbell press 1

CrossFit
Skill:
500m row time trial

Metcon:
“Wittman”
7 rounds for time:
15 KBS (53/35)
15 power cleans (95/65)
15 box jumps (24/20)

Strength & Conditioning
Clean 3/50, 3/60, 3/70, 3/75, 3/75
Front Squat 3/60, 3/70, 3/70, 3/80
Push Press 3/50, 3/60, 3/65, 2/70, 2/70
Good Mornings 3×4

EMOM 7:00
10 V ups
10 KB Swings 53/35#

Fitness Boot Camp
Come see what our coaches have planned — maybe Snow Burpees!

Mobility and Recovery
Coach Jason’s Wednesday night special at 6:30

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′ – 3 Front Squat (65% 1RM) + Squat Jumps

MetCon
Time Trial | 500m Row

For Time | 2-4-6-8-10-8-6-4-2 w/ 2 Laps Farmer’s Carry (30# KB) Between Each Rep Set
Wall Ball Shots (16#)
DB Push Press (25#)
Equalizer Body Rows

Posted in Arlington Heights WOD.