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

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CrossFit
Strength/Skill
EMOM 10:00
1 Power Clean 80-85%
10 AbMat Sit ups

Metcon
For Time:
30 Box Jumps/Steps 24/20
30 Push ups
30 Air Squats
30 Pull ups
30 Wall Ball shots 20/16
30 Ball Slams
30 OH Plate Lunges 45/35

Strength & Conditioning
Snatch from blocks (mid-thigh) 4×3/70
Jerk 2×3/80; 2×3/85
Push Press 5×4/85
Back Squat 5×4/85

50 Double Unders for time

CrossFit Women
Strength | Front Squat 5 * 5 * 5 * 5 + SB Hamstring Bridges 3 x 10*

MetCon | Four Rounds For Time
Row 250m
16 KB Swings (35#)
10 Pull Ups

Fitness Boot Camp
Monday Mash Up

Training Essentials
Week 1, Class 1

 

Posted in Arlington Heights WOD.