08.10.17 | CrossFit, Strength & Conditioning, Boot Camp, and Training Essentials.


CrossFit
Skill/strength:
EMOM x 10:00
Odd: 1 Rope Climb
Even: 14 DB Snatch (choose challenging weight)

Metcon:
AMRAP 15:00
9 Thrusters*
35 Double Unders (3:1)
*RX+: 135/95, RX: 105/75

Strength & Conditioning
Clean & Jerk
3 x (2+1) @ 75%
2 x (2+1) @ 80%

Snatch Pulls 3 x 3 @ 100%

Back Squat
3 x 3 @ 85%

Kang Squat
3 x 8

50 push ups in as few sets as possible

Conditioning:
10 – 8 – 6 – 4 – 2
DB Snatch
Waiter’s lunge
DB thrusters

Fitness Boot Camp
Coach’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.