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

Polar Plunge 2015
CrossFit
Strength:
5x (1 Press + 2 Push Press + 3 Push Jerk)

Metcon:
3 rounds for time:
25 Double Unders (4:1)
20 Wall Ball shots (20/16)
15 OHS (75/55)
10 Pushups

Strength & Conditioning
Hang Power Snatch 3/50, 3/60, 3/65, 2×2/70
Back Squat 4/60, 4/70, 4/75, 3/80
Behind the neck Push Press 3/50, 3/60, 3/65, 2×2/70
Overhead Lunge 3×3 each leg (3×3+3)
Tire Flips 4×4 alternate sets with partner(s)
Versa Pulley Rotational Pulls 4×10 alternate sides

Fitness Boot Camp
Come see what our coaches have planned.

CrossFit Women
Strength | Deadlift 5-5-5-5-5
2 Laps Prowler Push 4x

MetCon |Three Rounds For Time
10 Wall Ball (16#)
10 Russian KB Swings (35#)
10 Body Rows
10 AbMat Sit Ups

Posted in Arlington Heights WOD.