09.16.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, and Boot Camp


CrossFit
Partner Metcon:

Part 1
Every 4:00 for 3 rounds
600m Shuttle Run (done in 100m segments)
AMAP Ground-to-OH (95/65)

Part 2
Every 3:00 for 3 rounds
400m Shuttle Run (done in 100m segments)
AMAP Ground-to-OH (115/85)

Part 3
Every 2:00 for 3 rounds
200m Shuttle Run (done in 100m segments)
AMAP Ground-to-OH (135/95)

Notes:
Rest 2:00 between each part
Partners alternate 100m Runs until total meters complete
1 partner works at a time for the Ground-to-OH
Score = total Ground-to-OH reps

Strength & Conditioning
Deadlift
5 x 3 @ 85%

Clean Pulls
3 x 3 @ 105%

Clean Complex instruction-led by coach)
Focus: Take off drills

GHD Complex
3 x AMAP

5 rounds:
:20 Plank Hold (hands)
:20 Mountain Climbers
:20 rest

3 x hollow bar hang (as long as possible)

Conditioning:
5 rounds:
1 Rope Climb
20 Ball Slams

Rowing Boot Camp
Join Coach Web for technique, skill development and plenty of time on (and off!) the Concept2.

Fitness Boot Camp
Get your weekend started on the right foot!

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Posted in Arlington Heights WOD.