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

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CrossFit
Strength:
Hang Power Clean 2-2-2-2-2
*Increase load each set

Metcon:
AMRAP 14:00
Row 250m
10 Pistols
10 Front Rack Lunges (45/35)
10 Box Overs (24/20)
10 Ab Mat Sit ups

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

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #2 Class #6

Posted in Arlington Heights WOD.