07.13.16 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women, and Training Essentials.

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CrossFit
Strength:
EMOM x 12:00
1st: max Plank Hold (up to :40)
2nd: max Hollow Hang from Bar (up to :40)
3rd: max Superman Hold (up to :40)

Metcon:
2014 CFG “Down & Back Chipper”
For time
40 Box Jumps/Steps (24/20)
20 TTB
40 Wall Ball Shots (20/14)
20 Ring Dips
40 Wall Ball Shots
20 TTB
40 Box Jumps/Steps

22:00 CAP

Strength & Conditioning
Power Clean 70%x4,4 75%x3, 80%x2, 85%x2
Bench 70%x4,4 75%x3, 80%x2, 85%x2
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

Boot Camp
Join us for Hump Day Hysteria at 4:30 p.m.

CrossFit Women
Coach Kate’s choice

Training Essentials
Week #2, Class #5

Save

Posted in Arlington Heights WOD.