08.21.17| CrossFit, Strength & Conditioning, Boot Camp and Training Essentials

Photo by: Jim Inman / Buckshot Images (www.buckshotimages.zenfolio.com)

CrossFit
Strength/Skill:
EMOM x 16:00
1: 40s Side Plank (:20 per side)
2: 15 KB Goblet Lateral Lunges (Right)
3: :40 Plank Step ups
4: 15 KB Goblet Lateral Lunges (Left)

Metcon:
Buy in: 36 Back Rack Lunge Steps (95/65)
Then 4 rounds of
5 Strict Pull/Chin ups
7 Strict Press (95/65)
9 Hang Squat Snatch (95/65)

Strength & Conditioning
Band pull open
3 x 15

Snatch
2 x 3 @ 55%
3 x 2 @ 60%

Front Squat
5 x 3 @ 70%

Push Press
3 x 4 @ @ 60%

30 pull ups in AFSAP
NO BANDS

Conditioning:
Annie

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

Training Essentials
Week 2, Class 4

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Posted in Arlington Heights WOD.