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

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CrossFit
Strength:
EMOM x 10:00
3 Power Snatch + 1 OHS
(Increase weight as able)

Metcon:
5 rounds For total reps:
In 4:00, Row 500m then AMAP
1: OHS (95/65)
2: Ball Slams
3: HR Push ups
4: Ball Slams
5: OHS (95/65)
1:00 Rest between rounds

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

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #1 Class #3

Posted in Arlington Heights WOD.