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

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CrossFit
Skill:
8:00 to find
Max Height Box Jump
Max Height Vertical Jump
Max Distance Broad Jump

Metcon:
With a running clock
At 0:00:
“Open 13.4”
AMRAP 7:00
3 Clean and Jerks (135/95)
3 TTB
6 Clean and Jerks
6 TTB
9 Clean and Jerks
9 TTB
Etc…

At 13:00:
“Annie”
50-40-30-20-10
Double Unders(3:1)
Sit ups
**12:00 cap**

Strength & Conditioning
Power Snatch 5×1/70
Power Clean & Jerk 5×1/70
Front Squat 3×2 Heavy
Bench Press 3×10/65-70

For time:
15-12-9 reps of:
KB Swings 53/35
V ups

CrossFit Women
Strength | Tabata AbMat Sit Ups + 3 x 10 SB Hamstring Bridges

MetCon | Five Rounds For Total Calories
Row 90 seconds
X Wall Ball Shots (16# / Purple Line)
Rest 2 minutes

Boot Camp
Coach Web’s Wednesday Special

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

Training Essentials
Week #1, Class #2

Posted in Arlington Heights WOD.