05.04.16 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women, and Training Essentials.

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CrossFit
Strength:
EMOM x 12:00
1: 10 Weighted Front Rack Lunges
2: 10 SL RDLs
3: 10 Pistols

Metcon:
“Helen”
3 rounds for time
400m Run
21 KBS (53/35)
12 Pull ups

Rest 2:00

All out 500m Row For time

Strength & Conditioning
3-Position Clean & Jerk (at all 3 positions) 60,65,70,75,80
Clean Pull 3×3/100 (of clean)
Front Squat 3/70,75,80,3RM
GHD Back Extensions 3×8

Tabata Intervals 6x each
Push ups
Pull ups

Boot Camp
Join us for Hump Day Hysteria at 4:30 p.m. and 6:30 p.m.

CrossFit Women
Coach Karen’s choice

Training Essentials
Week #2, Class #5

Posted in Arlington Heights WOD.