08.25.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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

CrossFit
Strength:
Snatch Balance + OHS 6 x 1+2 (build)
Rest 60-90s between sets.

Metcon:
4×3:00 on/1:00 off for total reps
4 Clean and Jerks (75% 1RM)
8 TTB
12 Goblet Squats (53/35)

Strength & Conditioning
Deadlift
4 x 3 @ 70%

Snatch Pulls
3 x 3 @ 90%

Complex instruction-led by coach
Focus: Muscle Snatch & Clean drills

BirdDog
100

Tabata: hollow holds

4 laps tire flips

Conditioning:
12 min AMRAP
25 double unders (3:1)
10 box jumps
1 rope climb (3 raise and lower)

Fitness Boot Camp
Start your weekend on a high note!

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Posted in Arlington Heights WOD.