03.29.16 | CrossFit, Strength & Conditioning, Boot Camp, Training Essentials, and Mobility

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CrossFit
“Filthy 50”
For time:
50 Box Jump/Step (24/20
50 Jumping pull-ups
50 Kettlebell Swings(53/35)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/35)
50 Back Extensions
50 Wall Ball Shots(20/14)
50 Burpees
50 Double Unders (3:1)

40:00 CAP

Strength & Conditioning
Max Week for this cycle is next week.
Snatch Progression 75% 4x
Jerk 80% 5×2
Back Squat 5-3-3-1-1-1
BW Row 4×12
Tabata Pull ups
Broad Jump 3×1 Lap

Boot Camp
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

Mobility
Join Yogi Larry for some much needed recovery and mobility work.

Posted in Arlington Heights WOD.