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

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CrossFit
Skill:
EMOM x 10:00
Odd: :40 Double Unders
Even: 6-10 Dips

Metcon:
5 rounds:
15 Squat Jumps
12 Deadlifts (185/135)
9 cal. Row

Strength & Conditioning
Deadlift 80% x 10 total reps
Press 85%4×2, 65%2×10
Power Shrug 6, 6, 6, 12
KB Swing 6, 6, 6, 12
Ring Row 4 x AMAP
Leg Elevated Push up 4 x AMAP
DB Bench Press 6, 6, 6, 12
Pull up 4 x AMAP

Training Essentials
Week #2, Class #6

Fitness Boot Camp
Coach Web’s choice

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Posted in Arlington Heights WOD.