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

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CrossFit
Skill:
Every 1:30 for 5 sets
2 laps Farmers Carry (moderately heavy)
1 Rope Climb (8 Rope HKR/6 Raise/Lowers)

Metcon:
600m Run
50 OH Plate Lunges (45/25)
40 Ball Slams (15)
30 HR Push ups
20 DB Snatches (45/25)
10 CTB Pull ups (RX+ Muscle ups)

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

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.