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

MalaikaBlue
CrossFit
Strength/skill:
EMOM x 20:00
1: Row cal (10/8)
2: 15 KB Sumo DL
3: 1 lap Frog Hop Burpees
4: 6-10 Pistols

Metcon:
“For Malaika”
AMRAP 7:00
7 Snatch (125/85/25# DB alternating)
14 Pull ups/ Hanging Knee Raises
28 Double Unders (3:1)

Strength & Conditioning
Snatch Progression 5×3/70
Push Jerk 5×3/70
Front Squat 5×4/70
RDL 5×5 moderate

EMOM 8:00
5 Switch Lunges
5 Push ups (hand release)
5 Ball Slams

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #1 Class #3

Posted in Arlington Heights WOD.