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

IMG_0875 CrossFit
Skill:
2x 100m Prowler Sprint
(+30lbs/empty)
Rest 3:00 between attempts

Metcon:
“Double DT”
10 rounds for time
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

20:00 CAP

Strength & Conditioning
Power Clean 80%x5, 90%x3, 98%x1, 65%x5
Bench 80%x5, 90%x3, 98%x1, 65%x10
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

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Posted in Arlington Heights WOD.