05.18.16 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women

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CrossFit
Strength:
Every :90 for 6 rounds:
2 Power Cleans+ 1 Hang Squat Clean + 1 Jerk
(Increase weight each round)

Metcon:
“EAD baseline”
Run 400m
40 Air Squats
30 Anchored Sit ups
20 Push ups (hand release)
10 Box Jumps (24/20)
Run 800m
10 Box Jumps
20 Push ups (hand release)
30 Anchored Sit ups
40 Air Squats
Run 400m

Strength & Conditioning
Clean & Jerk 3+1/60,65; 2+1/70,75,75
Clean Pull 4×3/100 (of clean)
Front Squat 2/70,75,80,80,80
SLDL 3×3

4 sets for time
1 Rope Climb (sub 6 Rope HKR)
10 KB Push Press (alt. arms)

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

CrossFit Women
Coach Karen’s choice

Posted in Arlington Heights WOD.