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

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CrossFit
“Open 12.5”
AMRAP 7:00
3-6-9-12…
Thrusters (100/65)
CTB Pull ups

Masters 55+: (90/55) (Chest to Bar/Chin over Bar)

Rest* 10:00
*must accumulate 60 Ab Mat Sit ups during rest period

“Open 14.3”
AMRAP 8:00
10 Deadlifts (135/95)
15 Box Jumps/Steps (24/20)
15 Deadlifts (185/135)
15 Box
20 Deadlifts (225/155)
15 Box
25 Deadlifts (275/185)
15 Box
30 Deadlifts (315/205)
15 Box
35 Deadlifts (365/225)
15 Box

Strength & Conditioning
Clean Progression 85% 5x
Push Press 85% 5×3
Back Squat 85% 5×2
Single Arm DB Press 3×8
Dip 3×5 Weighted
Tabata Wall Ball Shots

Boot Camp
Join Coach Web at 4:30 p.m. and Coach Jim at 6:30 p.m.

CrossFit Women
Strength | Hang Power Clean 5-5-5-5-5

MetCon | Crazy 8’s | For Total Reps
8′ AMRAP
8 Ball Slams
8 kcal Row
Rest 2′
8′ AMRAP
8 Atomic Sit Ups
8 8 kcal Row
Rest 2′
8′ AMRAP
8 Double Unders
8 kcal Row

Training Essentials
Week #2, Class #5

Posted in Arlington Heights WOD.