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

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CrossFit
Skill:
EMOM x 10:00
Odd: 15 KBS
Even: 1 Rope Climb (sub: 6 Raise/Lowers or Rope KTE)

Metcon:
“Athena Classic 2016 Final”
3 rounds for total reps
:40 on/:20 off
Ring Dips/Close Grip Push ups
DB Squat Snatch (45/25)
Bar Muscle ups/Pull ups
“Stone” Over Shoulder (50)

Strength & Conditioning
3 Position Clean (floor, below knee, above knee) 3/60, 3/70
Clean Pull 3×2/90 (of clean), 2×2/95
Front Squat 5×5/70
Good Mornings 3×5 Moderate

For time:
500 m Row
5 Pull ups
400 m Row
10 Pull ups
300 m Row
15 Pull ups
200 m Row
20 Pull ups

Boot Camp
Join us for Hump Day Hysteria at 4:30 p.m. and 6:30 p.m.

CrossFit Women
Coach Karen’s choice

Training Essentials
Week #2, Class #5

Posted in Arlington Heights WOD.