09.08.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Strength:
EMOM x 10:00
Odd: 1 Power Snatch + 1 Hang Power Snatch + 1 OHS
Even: 20-30s Handstand Hold

Metcon:
For time:
50 DB Snatch (50/35)
40 TTB
30 DB Snatch
20 TTB
10m Handstand Walk (sub = 40m Bear Crawl)

Strength & Conditioning
Deadlift
6 x 3 @ 80%

Snatch Pulls
3 x 3 @ 100%

Snatch Complex instruction-led by coach)
Focus: Transition drills

BirdDog
150

Tabata: hollow holds

4 x 1:00 max tire flips
rest 2:00 between

Conditioning:
For time
12-9-6
Burpee box overs
Ball slams
Wall balls

Fitness Boot Camp
Start your weekend on a high note!

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Posted in Arlington Heights WOD.