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

IMG_0829
CrossFit
Strength:
10:00 to find max weight for the following:
1 Snatch Balance + 2 OHS

Metcon:
4 rounds of :40 on/:20 off for total reps
Double Unders
Single arm KBS right (50/30)
Atomic Sit ups
Single arm KBS left (50/30)

Strength & Conditioning
Deadlift 70%x4,4 75%x3, 80%x2, 85%x2
Press 70%x4,4 75%x3, 80%x2, 85%x2
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 #2, Class #6

Fitness Boot Camp
Coach Web’s choice

Save

Posted in Arlington Heights WOD.