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

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CrossFit
Strength:
EMOM x 10:00
Odd: 1 TGU per side
Even: 20 Renegade Rows (10/side)

Metcon:
4 x 3:00 on/3:00 off* for total calories
15 CTD Push ups
30 KBS (53/35)
Max Row for cal

*accumulate 1:00 in Plank hold during each “off” period

Strength & Conditioning
3-Position Clean (floor, Below knee, above knee) + Jerk 60,70,80,max.
Clean Pull 3×3/100 (of clean)
Front Squat 3/70,75,80
Good Morning 4×3 moderate

Tabata Intervals 8x:
Odd: DB Press
Even: Pull ups

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #1 Class #3

Posted in Arlington Heights WOD.