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

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CrossFit
Strength/Skill:
Evil Wheels 4×6
HSPU/Decline Push ups 4×3-6

Metcon:
“Long Chipper” – modified from the 2015 CF Games masters/teens division
For time
1000m Run (5th fire hydrant)
25 Power Cleans (95/65)
25 Box Overs (24/20)
25 Pull ups
25 Wall Ball Shots (20/14)
25 Pull ups
25 Box Overs
25 Power Cleans (95/65)

25:00 cap

Strength & Conditioning
Power Clean 75% x 12 total reps
Bench 85% 4×2, 65% 2×10
Front Squat 6, 6, 6, 12
RDL 6, 6, 6, 12
Chin Up 4 x AMAP
Push up 4 x AMAP
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 #2, Class #5

Save

Posted in Arlington Heights WOD.