07.01.15 CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women, Mobility & Recovery, and Training Essentials


EMOM x 10:00
Odd: 1 TGU per side
Even: 10 KTE

“The Ensign”
6 rounds of 3:00 on/1:00 off:
3 Power Cleans (155/105)
6 Hand Release Pushups
9 Air Squats/9 Ring Dips

Air Squats on rounds 1,3,5; Dips on rounds 2,4,6
Pick up where you left off, record total rounds+reps

Strength & Conditioning
Power Snatch + Snatch 1/75,80; 3/80+
Power Clean + Push Jerk 1/75,80; 3/80+
Front Squat 5×3/90
Bench Press 3×10/75

Tabata KTE 8x(:20 on/:10 off)

CrossFit Women
Coach Maggie’s Choice

Boot Camp
Coach Web’s Wednesday Special

Mobility & Recovery
Join Coach Jason for tonight’s class. You need it!

Training Essentials
Week #2, Class #5

Posted in Arlington Heights WOD.