09.09.16 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Skill:
10:00 to work on HSPU progression and/or Handstand Holds/Walking

Metcon:
AMRAP 14:00
4 TGU right (30/20)
12 Plank Step ups (45/25)
20 Stick Jumps (20/16)
12 Renegade Rows(6/side) (25/15)
4 TGU left (30/20)

Strength & Conditioning
Rack Jerk 3×1/85
2 Position Clean ( Floor, mid-hang) +Push Jerk+Split Jerk 4×1/60
Snatch Pull 3×5/80
Press 3×5/75
Tabata Chin ups 4X
EMOM 6:00
5 Box Jumps
7 G-to-Shoulder 50# Ball

Fitness Boot Camp
Coach Web’s choice

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Posted in Arlington Heights WOD.