06.14.16 | CrossFit, Strength & Conditioning, Boot Camp, Training Essentials and Mobility

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CrossFit
Strength:
EMOM x 10:00
1st:10 KB DL (50/30 per hand) + 1 Atomic Sit up
2nd: 9 KB DL + 2 Atomic Sit ups
3rd: 8 KB DL + 3 Atomic Sit ups
Continue pattern until 1 KB DL + 10 Atomic Sit ups

Metcon:
For time:
Row 500m
30 Box Jumps/Steps (24/20)
30 Ball Slams
30 GHD Back Ext
Row 500m
30 HR Push ups
30 Russian KBS (70/50)
30 Box Jumps/Steps
Row 500m

Strength & Conditioning
Transition Week
Snatch focused empty-bar drills (see white board)
Front Squat 5×5/60
DB Press 5X5 increase as able
GHD Sit ups 3×8
Superman 3X8 2 ct. hold

50 Dbl. Unders for time or AMAP in 6:00 (no singles)

Boot Camp
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

Mobility
Join Yogi Larry for some much needed recovery and mobility work.

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Posted in Arlington Heights WOD.