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

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CrossFit
Skill:
EMOM x 10:00
Odd: 1 Rope Climb (6 Rope HKR)
Even: 3 Laps Farmer’s Carry

Metcon:
AMRAP 12:00
2-4-6-8-10..etc
Front Rack Lunge (45/35)
Shoulder Press (45/35)
Atomic Sit up
OHS (45/35)
*@start and every 2:00: 10 Burpees

Strength & Conditioning
Snatch Progression 85% 4x
Clean 85% 5×3
Jerk 85% 5×3
Overhead Squat 85% 5×3
Bench Press 80% 4×3
Pull Up 3x Strict

Fitness Boot Camp
Coach Jason’s choice

Training Essentials
Week #2 Class #6

Posted in Arlington Heights WOD.