08.26.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, and Boot Camp


CrossFit
Skill:
Pick 2 of the following that you need to work on:
Pistols
HSPU
Dips
Pull Ups (strict)
Muscle Ups

3 x :90 work/:30 rest for each. Alternate movements. Focus on quality > quantity.

Metcon:
w/ a partner, split up the work anyway. Must go in order. Non working partner must hold Slam Ball overhead (can be 1 or 2 arms) for partners reps to count.
AMRAP 20:00
200m Row OR Run
200 Double Unders (3:1)
2 rounds of “DT” (12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks @ 155/105)

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)

Rowing Boot Camp
Join Coach Karen for technique, skill development and plenty of time on (and off!) the Concept2.

Fitness Boot Camp
Get your weekend started on the right foot!

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Posted in Arlington Heights WOD.