05.27.16 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Strength:
5×8 Renegade Row (per side)
5×8 Floor Press

Metcon:
4 rounds of 3:00on/1:00 off* for total reps
21 cal Row
15 Slam Ball Over Shoulder
9 Plank Step ups (45/25)
6 Power Snatch (105/75)
*pick up where you left off

Strength & Conditioning
Snatch 2/60,70,75; 1/80,85,90,Heavy Single
Clean & Jerk 2+1/60,70; 1+1/80,85,90,Heavy Single
Back Squat 3/75,80,80,85,85
Good Mornings 5×3 moderate

EMOM 8:00
Odd: 6 Press
Even: 6 Pull ups

Fitness Boot Camp
Coach Jason’s choice

Posted in Arlington Heights WOD.