01.15.15 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Strength:
Hang Power Cleans 5×3, increase wt every time

Metcon:
3 rounds for time:
Row 500m
30 wall balls (20/16)
30 box jumps/steps (24/20)

Strength & Conditioning
Power Snatch 2/50, 2/60, 2/70, 2/70
Behind-the-neck Push Press 3/50, 3/60, 3/65, 3/70
Jerk from rack 3/60, 3/70, 3/75, 3/75
Overhead Squat 4/50, 3/60, 3/65, 3/70
Snatch Deadlift w/ 2 halts 2×3/70, 3×3/80

3 rounds for time
12 Wall Ball shots
12 Ring Rows

Fitness Boot Camp
Come see what our coaches have in store.

Posted in Arlington Heights WOD.