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

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CrossFit
Strength:
EMOM x 7:00
:30s Plank + 3 Deadlifts (~60%)

Metcon:
Run 250m
21 Power Snatch (95/65)
21 Bar Hop Burpees
Run 250m
15 Power Snatch
15 Bar Hop Burpees
Run 250m
9 Power Snatch
9 Bar Hop Burpees

Strength & Conditioning
Snatch 2/60,70,80, Heavy single
Clean & Jerk 2+1/60,70,80, Heavy single
Back Squat 5×3/75
SLDL 5×3 moderate

EMOM 8:00
Odd: 5 Shoulder-to-Overhead (moderate)
Even: 12 Atomic Sit ups

Fitness Boot Camp
Coach Jason’s choice

Training Essentials
Week #2 Class #6

Posted in Arlington Heights WOD.