05.17.16 | CrossFit, Strength & Conditioning, Boot Camp, and Mobility

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CrossFit
Strength:
EMOM x 10:00
Even: 5 DB Thrusters + 10 Renegade Rows
Odd: 10 Single Leg RDLs + 5 V-ups

Metcon:
4 rounds for total calories
3:00 on/1:00 off
25 Backwards Lunges
10 KBS (53/35)
AMAP calorie Row

Strength & Conditioning
Snatch 3/60,65; 2/70/75,75
Snatch Pull 4×3/100
Back Squat 3/70,75,75,75,75
Push Press 5/70,75; 3/80,80,80

EMOM: 8:00
Odd: 100 m. SPRINTS
Even: 15 Atomic Sit ups

Boot Camp
Coach Becky’s 9:30 Smackdown

Mobility
Join Yogi Larry for some much needed recovery and mobility work.

Posted in Arlington Heights WOD.