06.17.16 | CrossFit, Strength & Conditioning, Training Essentials and Fitness Boot Camp

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CrossFit
Strength:
In as few sets as possible:
30 Body Rows as horizontal as possible
30 Dips

Metcon:
AMRAP 15:00
10 Squat Clean & Jerks(95/65)
15 Bar Hop Burpees
8 Squat Clean & Jerks (115/75)
15 Bar Hop Burpees
6 Squat Clean & Jerks (135/95)
15 Bar Hop Burpees
4 Squat Clean & Jerks (155/105)
15 Bar Hop Burpees
2 Squat Clean & Jerks (175/115)
15 Bar Hop Burpees
MAX Squat Clean & Jerks (185/125)
*power clean + front squat can replace squat clean

Strength & Conditioning
Jerk from rack 5X2 (build, but stay under control)
Front Squat 5X5/60
Ball Slams 3X8/50#
Tabata Intervals (alternate 6x ea.)
Ball Hop Burpees
Superman Holds

Training Essentials
Week #2, Class #6

Fitness Boot Camp
Coach Jason’s choice

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Posted in Arlington Heights WOD.