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

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CrossFit
Strength:
Hang Squat Clean 3-3-3-3-3
Increase weight as able

Metcon:
For TOTAL reps:
8 Tabata rounds of:
Power Cleans (95/65)
Row (cal)
Burpees
(1:00 rest between each)
+
4 Tabata rounds of:
Power Cleans (95/65)
Row (cal)
Burpees
(:30 rest between each)
+
2 Tabata rounds of:
Power Cleans (95/65)
Row (cal)
Burpees
(No rest between each)

Strength & Conditioning
Power Clean 70% x4,4 75% x3, 80% x2
Bench 80% 5×6
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 #1 Class #3

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Posted in Arlington Heights WOD, Uncategorized.