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

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CrossFit
Skill/Strength:
EMOM x 10:00
Odd: 10 Box Jumps
Even: 6 Ball/Sandbag/Stone to Shoulder

Metcon:
4 rounds for time
20m Waiters Lunges (45/25)
12 TTB
8 Strict Press (75/45)

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

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.