08.04.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Strength:
12:00 to find a 2RM Squat Clean

Metcon:
5 Rounds for total reps:
1:00 Squat Cleans (60% of above 2RM)
1:00 HR Push ups
1:00 OH Plate Lunges (45/25)
1:00 Rest

Strength & Conditioning
Deadlift
6 x 3 @ 75%

Snatch Pulls
3 x 3 @ 95%

Snatch Complex instruction-led by coach)
Focus: Transition drills

BirdDog
100

Tabata: hollow holds

4 laps tire flips

Conditioning:
2RFT
40 lunges
30 sit ups
20 box jumps
10 push ups

Fitness Boot Camp
Start your weekend on a high note!

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Posted in Arlington Heights WOD.