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

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CrossFit
Strength:
Floor Press 5×5
Max Hollow Hold between sets

Metcon:
25-20-15-10-5*
KBS (53/35)
OHS (45/35)
*100m run after each round

Strength & Conditioning
Clean & Jerk 1-1-1-1-1 build to 1RM
Run 3 x 250 m. :45 rest
Deadlift 4×3/90
Press 4×3/90
Pull ups 3xAMAP
Row 3 x 250 m. :45 rest
250 m. Walking Lunges

Boot Camp
Coach Web’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

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

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Posted in Arlington Heights WOD.