05.01.15 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Skill:
Death by 10m (start @5)

Metcon:
3 rounds for total reps:
1:00 Hang Power Snatch (95/65)
1:00 Pushups (HR)
1:00 Hang Power clean (95/65)
1:00 Box Dips (legs straight, elbow past 90)
2:00 Rest

Strength & Conditioning
Snatch 2/70, 75; 1/80,85,80
Clean & Jerk 2/70, 75; 1/80,85,80
Back Squat 5/65,70; 4/75; 2×3/80
Press 5/65,70,75; 3/80

VersaPulley Rotations 3×10 each side
Wall Ball Shots:  50 in as few sets as possible

Fitness Boot Camp
Friday Special!

Posted in Arlington Heights WOD.