07.28.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Skill:
EMOM x 8:00
Odd: 1-2 Rope Climbs
Even: Max Handstand Hold

Metcon:
For total reps
4 rounds of Tabata Press (45/35)
2:00 Row for cal
4 rounds of Tabata Push Press (45/35)
2:00 Row for cal
4 rounds of Tabata Push Jerk (45/35)
2:00 Row for cal
4 rounds of Tabata Thruster (45/35)
2:00 Row for cal

Strength & Conditioning
Deadlift
5 x 4 @ 70%

Clean pulls
3 x 3 @ 90%

Clean Complex instruction-led by coach
Focus: Transition drills

Superman-T’s
4 x 10

Tabata: Planks (on elbows)

5 x 5 Tall box jumps

Conditioning:
3RFT
10 Burpees
20 KBS

Fitness Boot Camp
Start your weekend on a high note!

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Posted in Arlington Heights WOD.