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

IMG_9921

CrossFit
CF Open workout 16.3 Rx or Scaled
rest 3:00
AMRAP 7:00
14 Power Cleans 75/55
10 Pistols
rest 3:00
AMRAP 7:00
20 Atomic Sit ups
12 Front/Back Rack Lunge Steps 75/55

Strength & Conditioning
Snatch Progression 75% 4x
Jerk 75% 4×4
Back Squat 80% 4×3
BW Row 4×12
Tabata Push ups
Broad Jump 3×1 Lap

Fitness Boot Camp
Coach Jason’s choice

Training Essentials
Week #2 Class #6

Posted in Arlington Heights WOD.