03.31.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Strength/skill:
EMOM x 10:00
Odd: 1 Power Snatch + 1 Snatch Balance + 2 OHS
Even: :40 Front Rack(elbows up!) Hold (dbs, kbs, or barbell)

Metcon:
3x 3:00 on/1:00 off for total reps
15 Hang Power Snatch (95/65)
20 Ball Slams
30 Double Unders (4:1)

Strength & Conditioning
Clean and Jerk (3×3 70%)
Back Squat (5×5 70%)
Deadlift (1 x 5)
DOH Deadlift (1 x 10)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

Fitness Boot Camp
End the work week with some real work!

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Posted in Arlington Heights WOD.