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

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CrossFit
Strength/Skill:
EMOM x 10:00
Odd: HSPU*
Even: 12 Renegade Rows
*pick manageable sets

Metcon:
4×4:00 on/1:00 off for rounds + reps
(Pick up where you left off)
30 Double Unders (4:1)
20 Ball Slams (15#)
10 Thrusters (105/75) (RX+ 135/95)

Strength & Conditioning
Deadlift 70% 5×5, 50% 2×12
Press 80% 5×6
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 #1, Class #3

Fitness Boot Camp
Coach Web’s choice

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Posted in Arlington Heights WOD.