05.27.15 | CrossFit, Strength & Conditioning, Boot Camp, Mobility & Recovery, Training Essentials, and CrossFit Women

Juan Mir ruck

CrossFit
“Luke”
For time:
Run 250m
15 Clean and Jerks (155/115)
Run 250m
30 TTB
Run 250m
45 Wall Ball Shots (20/14)
Run 250m
45 KBS (53/35)
Run 250m
30 Ring Dips
Run 250m
15 Barbell Lunges (155/115)
Run 250m

35:00 CAP

Strength & Conditioning
Snatch from blocks (mid thigh) 2×3/75; 3×2/75
Jerk 5×2/85
Clean Pull 5×5/80
Back Squat 5×3/85
GHD Sit ups 3×12

Boot Camp
Join Coach Jason at 4:30 p.m. and Coach Jim at 6:30 p.m.

Mobility & Recovery
You know you need it. Invest the time. You’ll be glad you did.

CrossFit Women
Skill | Rowing & Race Starts
Experienced Athletes | 5 sets x 1 Race Start + Pull to log 100m x 30″ Recovery
Fresh Start Athletes | Row Technique & Practice
All | 500m Time Trial

Wet Fran | For Time
21-15-9
Row (kcal)
Thrusters (65# Experienced Athletes, 15# DB Fresh-Start Athletes)

Training Essentials
Week #1, Class #2

 

Posted in Arlington Heights WOD.