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

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CrossFit
Strength:
Band Bell Press 5×5
Renegade Row 5×5/side
(Alternate)

Metcon:
4 X 3:00 on/1:00 off for total reps
12 Deadlifts (135/95)
8 HR Push ups
6 Ground to Overhead (135/95)

Strength & Conditioning
Snatch 4/80, 3/85, 3/85
Back Squat 3×4/85
DB Bench Press3x5/ Build
RDL 3×5
Dips 3×8
Tabata Atomic Sit ups 4x
Sprint 3×250 m. (1:1 work:rest)

Boot Camp
Coach Web’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

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

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Posted in Arlington Heights WOD.