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

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CrossFit
Skill:
EMOM x 10:00
Odd: 10 Pistols
Even: :40 Plank Hold

Metcon:
“Christine”
3 rounds for time
Row 500m
12 Deadlifts (BW)
21 Box Jumps/Steps (24/20)

Strength & Conditioning
Front Squat 70% 4×4
Snatch 3-3-1-1-1
Press 8-7-6-5-4
Standing Sled Pull 3x10m
Med Ball Sit Up Throw 3×10
Box Jumps 3×10

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

CrossFit Women
Strength | EMOM x 10′
Odd: 10 Pistols / Pistol Progressions
Even: 40″ Plank Hold

Metcon | “Christine” | Three Rounds For Time
Row 500m
12 Deadlifts
21 Box Jumps / Step Ups

Training Essentials
Week #1, Class #2

Posted in Arlington Heights WOD.