05.20.16 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Skill:
5×5-10 HSPU/Progression
5×5-10 Pistols/Progression (per leg)

Metcon:
4 rounds for total reps:
1:00 Ball Slams
1:00 Front Squats (95/65)
1:00 Ab mat Sit ups
1:00 Power Snatch (95/65)
1:00 Rest

Strength & Conditioning
Snatch 2/60,70,75; 1/80,85; Heavy single
Clean & Jerk 2+1/60,70; 1+1/80,85, Heavy 1+1
Back Squat 3/75,80,80,80
GHD Hip/Back Ext. 3×10

EMOM 8:00
Odd: 12 Wall Ball Shots
Even: 8 Pull ups

Fitness Boot Camp
Coach Jason’s choice

Posted in Arlington Heights WOD.