01.09.15 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Strength/skill:
Floor press 5-5-5-5-5
+
5 sets of static hang from bar as long as possible

Metcon:
Tabata for total reps, 1:00 rest between
Ball slams
Wall ball shots(20/16)
Ab mat
OH plate lunges (45/25)

Strength & Conditioning
Snatch 2/50, 3/60, 3/70, 3/75, 2/80, 2/80
Back Squat 3/60, 3/70, 3/70, 3/80, 3/80
Deadlift 4×4/80
OH Squat 3/50, 3/60, 3/60, 3/70

For time:
50 Double Unders
40 Sit ups
30 Lunge steps
20 Burpees

Fitness Boot Camp
Friday Special!

Posted in Arlington Heights WOD.