09.01.16 | CrossFit, Strength & Conditioning, Training Essentials and Fitness Boot Camp

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CrossFit
Strength:
EMOM x 10:00
1 Power Snatch + 1 Hang Power Snatch
Increase weight as able

Metcon:
EMOM x 21:00
1: 12 KBS (53/35)
2: 12 DB Snatch (45/25)
3: AMAP Burpee Box Overs (24/20)
score= total Burpee Box Overs

Strength & Conditioning
Clean Progressions 5×3/75
Snatch Balance 3×3/75
Jump to Split 3×3 build
Inverted Single KB Press 3×8 ea.
KB Waiter’s Lunges 3x 1 lap
Body Row 3×10
EMOM 6:00
12 HR Push ups

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #1 Class #3

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Posted in Arlington Heights WOD.