06.22.15 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women, and Training Essentials

IMG_9128

CrossFit
Skill:
EMOM x 8:00
Odd: AMAP Strict Pull-up/Chin-up
Even: Max Plank Hold

Metcon:
For time:
75 Ab Mat Sit-ups
then 3 rounds of
15 Box Jumps (24/20)
15 OHS (75/55)
15 Bar Hop Burpees

Strength & Conditioning
Back Squat 5×3/85
Deadlift 5×3/85
Bench Press – pause 3×10/65
Pull ups 3xAMAP

Versapulley Rotational Pulls 3×12 ea. side

Boot Camp
Monday Mash Up

CrossFit Women
Strength | 3×10 Alternating Leg Step Ups (12′ or 16″ Box) Holding 30#+ KBs
Base KB load on ability to keep torso stable & upright. Base box height on thigh being parallel to ground during step up.

Skill | Deadlift

MetCon | For Total Time
Tabata Row / Paddle (track kcals)
Recover 2′, then …
Air Squats (40)
AbMat Sit Ups (30/50)
Deadlifts (95#/75% 1RM) (10/25)
AbMat Sit Ups (30/50)
Deadlifts (10/25)
AbMat Sit Ups (30/50)

Training Essentials
Week #1, Class #1

Posted in Arlington Heights WOD.