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

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CrossFit
Strength:
Bandbell Press 5×5
Plank Step ups 5×10

Metcon:
4 rounds:
10m Frog Hop Burpees
10 Thrusters (95/65)
+
4 rounds:
10m KB Goblet Lunge (53/35)
10 MB Ground – to – OH (20/16)

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

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.