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

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CrossFit
Skill:
EMOM x 10:00
Odd: 1 Rope Climb (8 Rope HKR)
Even: 5-10 Box Jumps (higher than your normal)

Metcon:
“Air Force”
For Time*—(95/65)
20 Thrusters
20 Sumo Deadlift High Pulls**
20 Push Jerks
20 OHS
20 Front Squats
*4 Burpees @start and EMOM
**Clean High Pulls may be used as well
20:00 CAP

Strength & Conditioning
Power Clean 65%x5, 70%x4, 75%x3, 80%x2
Bench Press 65%x5, 70%x4, 75%x3, 80%x2
Front Squat 6, 6, 6, 12
RDL 6, 6, 6, 12
Chin Up 4 x AMAP
Push up 4 x AMAP
DB Hammer Curl 12, 12, 12, 20
Dip 4 x AMAP

Boot Camp
Join us for Hump Day Hysteria at 4:30 p.m.

CrossFit Women
Coach Kate’s choice

Training Essentials
Week #1, Class #2

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Posted in Arlington Heights WOD.