07.25.17 | CrossFit, Strength & Conditioning, Boot Camp and Training Essentials


CrossFit
Skill/Strength:
EMOM x 8:00
Odd: 1 TGU per side
Even: 20 Plank Step ups

Metcon:
Row 500m
Run 400m
16 Squat Snatch (115/75)
Row 250m
Run 200m
8 Squat Snatch (135/95)

Strength & Conditioning
Band PVC Lat Pull downs 3 x 8
Snatch 3 x 3 @ 65%, 2 x 3 @ 70%
Front Squat 5 x 4 @ 75%
Press 3 x 5 @ 60%
Body Rows (as horizontal as possible) 3 x 8-12

Conditioning:
EMOM x 8
5 Wall Balls + 10 Ab mat Sit ups

Boot Camp
Coach Kate’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

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Posted in Arlington Heights WOD.