01.21.15 | CrossFit, Strength & Conditioning, Boot Camp, Mobility & Recovery and CrossFit Women

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CrossFit
Strength:
Press 3-3-3-3-3

Metcon
“EAD baseline” (rowing version)
Row 400m
40 squats (to med ball)
30 sit-ups (med ball anchored)
20 pushups
10 box jumps (24/20)
800m row
10 box jumps
20 pushups
30 sit-ups
40 squats
400m row

Strength & Conditioning
Front Squat 3/60, 3/70, 2×2/80, 2/75
Clean & Jerk 2/50, 2/60, 2/70, 2/80, 1/90
Bench Press 4-4-4-4
Body/ Ring Row 3×10

EMOM 8:00
6 Atomic Sit ups
12 Mountain Climbers

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

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 | 5 Rounds Max Plank Hold
Good Mornings 5×5

MetCon | For Time
60 KB Swings (35#)
60 OH Plate Lunge Steps (25#)
60 kcal Row
30 KB Swings
30 OH Plate Lunge Steps
30 kcal Row
15 KB Swings
15 OH Plate Lunge Steps
15 kcal Row

Posted in Arlington Heights WOD.