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

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

CrossFit
Strength:
Alternating Tabata (4 each) of:
Hollow Hold
Superman Hold

Rest 1:00
Alternating Tabata (4 each) of:
Russian KBS (heavy)
OH Plate Hold (45/25)

Metcon
“EAD Baseline”
400m Run
40 Air Squats
30 Anchored Sit ups
20 HR Push ups
10 Box Jumps (24/20)
800m Run
10 Box Jumps
20 HR Push ups
30 Sit ups
40 Air Squats
400m Run

Strength & Conditioning
Snatch from Blocks 3×3/75
Snatch Push Press + 2 OHS w/:03 pause at the bottom 3/40,50,60
Bench Press 3×5/80
Body Row 3×10
GHD Sit ups 3×10
Deadlift 3×3/80

100 Double Unders for time

Fitness Boot Camp
Coach Jason’s choice

Training Essentials
Week #2 Class #5

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Posted in Arlington Heights WOD.