05.29.15 | CrossFit, Strength & Conditioning and Fitness Boot Camp

Lori run
CrossFit
Strength:
Thruster/Push Press/Split Jerk
(Do a thruster, then push press, then split jerk all without dropping bar)
1-1-1-1-1

Metcon:
AMRAP 12:00
12 OH plate lunges (25/15)
9 Ball slams
6 Deficit pushups (hands on 25/15 plates, CTD)
1 rope climb (sub=5 body rows)

Strength & Conditioning
Clean & Jerk 2×2/75; 3×2/80
Snatch Deadlift 5×4/110 (of Snatch)
Front Squat 3×4/85; 2×3/90
Good Mornings 3×6/25 (of FS)

3 RFT
20 Russian Plate Twists
15 Back Extensions

Fitness Boot Camp
Coaches Choice

Posted in Arlington Heights WOD.