07.20.16 | CrossFit, Strength & Conditioning, Boot Camp, and CrossFit Women

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CrossFit
Skill: review Deadlift form/tech
EMOM x 5:00
3 Deadlifts
(Building up to weight for WOD )

Metcon:
“California Club”
8 Deadlifts
40 Sit ups
80 Double Unders (4:1)
4 Rope Climbs
80 Wall Ball Shots (20/14)
4 Rope Climbs
80 Double Unders (4:1)
40 Sit ups
8 Deadlifts

30:00 CAP

Modifications/weight options:
Deadlift: RX+ 365/255, RX 335/205
Sit ups: RX+ GHD, RX GHD, Scaled atomic
Rope Climbs: sub=8 KTE/ Climb (scaled)

Strength & Conditioning
Power Clean 80% x 10 total reps
Bench 85%5×2, 65%2×12
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

Posted in Arlington Heights WOD.