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

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CrossFit
Skill/Strength:
4 laps Weighted Prowler Push
4 laps Banded Side Step

Metcon:
AMRAP 20:00
400m Run
10 GHD Sit ups
10 Shoulder to OH (95/65)
10 OHS (95/65)

Strength & Conditioning
Snatch 2/60, 70, 80, Heavy Single
Clean & Jerk 2+1/60, 70, 80, Heavy Single
Back Squat 5×3/80
RDL 5×3 Moderate

6 rounds for reps:
:30 Shoulder-to-Overhead 95/65#
:30 Rest

Fitness Boot Camp
Coach Jason’s choice

Training Essentials
Week #1 Class #3

Posted in Arlington Heights WOD.