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

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CrossFit
Skill/Strength:
EMOM x 10:00
Odd: 10 Atomic Sit ups OR V-ups
Even: AMAP Chin ups

Metcon:
3 rounds for total reps:
1:00 Power Snatch (95/65)
1:00 Double Unders
1:00 Push Press (95/65)
1:00 Double Unders
1:00 Sumo DL (95/65)
1:00 Rest

Strength & Conditioning
Clean 5×3/75
Jerk behind the neck, hold split for :03 3×3/75
Back Squat 3×5/80
Clean Pull 3×5/80
Pull ups 3xAMAP
3 RFT:
12 V ups
12 DB Rows

Boot Camp
Coach Web’s 9:30 Smackdown

Training Essentials
Week #2, Class #4

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

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Posted in Arlington Heights WOD.