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

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

CrossFit
Strength/skill:
4 sets:
50 Double Unders (3:1) straight into 10 RDLs
(Build weight in RDLs each set, rest 60-90sec between sets)

Metcon:
For time*
40 Deadlifts (185/125)
40 HR Push ups (keep knee caps OFF of the ground)
40 cal Row
*@ start and EMOM = 4 Bar Hop Burpees

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
Coach Kate’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

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Posted in Arlington Heights WOD.