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

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CrossFit
Strength:
EMOM x 10:00
Odd: 5 Deadlifts (add wt each round)
Even: :40 Plank hold

Metcon:
For time
50 Double Unders (4:1)
40 OH Plate Lunges (45/25)
30 Ab Mat Sit ups
20 GHD Hip/Back ext
30 Ab Mat Sit ups
40 OH Plate Lunges (45/25)
50 Double Unders (4:1)

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

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #1 Class #3

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Posted in Arlington Heights WOD.