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

EMOM x 10:00
Odd: 10 ATW Planks/side
Even: 15 KBS

“Bear complex”
5 sets of the following sequence:
7 rounds of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

No dropping bar during the sequence. Rest as needed between sets. Goal is to increase load every round. Record max weight.
Video link below

Compare to 4.29.15

Strength & Conditioning
Clean & Jerk 3+1/60,65; 2+1/70,75,80,80,80
Clean Pull 2×3/100; 2×2/105
Front Squat 2/70,75,80,85,85,85
RDL 5×3

Tabata Intervals:
Push ups (hand release)
Russian Twists (6# MB)

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 #1, Class #2

Posted in Arlington Heights WOD.