08.30.16 | CrossFit, Strength & Conditioning, Boot Camp, Training Essentials and Mobility

IMG_0951
CrossFit
Strength:
3×10 GHD Sit ups
3×10/side Sledge Hammer Strikes
3×10 Shoot Throughs (https://m.youtube.com/watch?v=B0kKQs-G6Lc)

Metcon:
50 Waiters Lunge Steps (45/25)
40 Double Unders (4:1)
30 Deadlifts (125/85)
20 TTB
10 Thrusters (125/85)

Strength & Conditioning
Snatch Progression 5×3/75
Push Jerk 4×5/75
Back Squat 4×5/75
RDL 3×5
Bench Press 4×5/75
Pull up 5x Flex Hang / Negative
Dip 3 x 10 BW
Run 800m for time

Boot Camp
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

Mobility
Join Yogi Larry for some much needed recovery and mobility work.

Save

Posted in Arlington Heights WOD.