01.22.16 | CrossFit, Strength & Conditioning, Training Essentials and Fitness Boot Camp

IMG_0071CrossFit
Skill:
4×8 Evil Wheels
4×20 Plank Step ups
4x Max Hollow Hold

Metcon:
3 rounds for time
10 Power Cleans (115/75)
1 lap Frog Hop Burpees
10 Pull ups
1 lap Frog Hop Burpees

Strength & Conditioning
Snatch Progression 75% 4x
Jerk 75% 4×4
Back Squat 80% 5×3
BW Row 4×15
Dip 3×5 Weighted
Broad Jump 3×1 Lap

Fitness Boot Camp
Coach Jason’s choice

Training Essentials
Week #1 Class #3

Posted in Arlington Heights WOD.