01.25.16 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women, and Training Essentials.

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CrossFit
Strength:
EMOM x 10:00
Odd: 7 Push Press (no more than 60% 1RM)
Even: 14 Plank Step ups

Metcon:
4 rounds for time:
10 Squat Snatches (95/65)
20 Lunge Steps
30 Ab Mat Sit ups

Strength & Conditioning
Snatch Progression 85% 4x
Front Squat 85% 5×2
RDL 5×5
Snatch Pull 85% 5×3
Bench Press 80% 4×3
Pull up 3x Strict

Boot Camp
Join us at 4:30 p.m. or 6:30 p.m. for Monday Mash Up.

CrossFit Women
Strength | EMOM x 8′
3 Push Press + 2 Front Squat + 10 Deadlifts (OR AMRAP to 30″ mark)

Metcon | Four Rounds For Time
5 Hands Release Push Ups
10 Overhead Squats (45#)
15 Lunge Steps
20 Ab Mat Sit ups

Training Essentials
Week #2, Class #4

Posted in Arlington Heights WOD.