08.11.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Strength:
10:00 to find 2RM Front Squat. Rest at least :60 between

Metcon:
4 rounds for time
400M MB Run (20/14)
24 MB Squats
12 HR Push ups
12 Box Overs (24/20)

Strength & Conditioning
Deadlift
5 x 3 @ 80%

Clean Pulls
3 x 3 @ 100%

Clean Complex instruction-led by coach)
Focus: Take off drils

GHD Complex
3 x AMAP

5 Rds:
:20 Plank Hold (hands)
:20 Mountain Climbers
:20 Rest

3 x hollow bar hang (as long as possible)

Conditioning:
EMOM x 10 (alternate)
O: 7 Pull ups
E: 7 TTB

Fitness Boot Camp
Start your weekend on a high note!

Save

Posted in Arlington Heights WOD.