09.22.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Strength/Skill:
E2MOM x 6
12 RDLs
2 TGU/side
*for RDLs, start with light weight and add each round

Metcon:
0:00-4:00
3 rounds of:
10 OHS (95/65)
10 Power Snatch(95/65)

4:00-8:00
3 rounds of
7 OHS (115/85)
7 Power Snatch (115/85)

8:00-12:00
3 rounds of
4 OHS (135/105)
4 Power Snatch (135/105)

The goal is to complete the required work within each 4:00 segment in order to move onto the next segment. You may move onto the next segment early if you finish early. If you don’t finish within the time segment, continue working through the reps until the 12:00 is up.

Strength & Conditioning
Deadlifts
4 x 3 @ 85-90%

Snatch Pulls
3 x 3 @ 107%

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

4 laps frog jumps

Tabata: squat jumps (weight vest when applicable)

4 x 100 m Farmers Carry
as fast as possible
rest 1:00 btween

Conditioning:
3 RFT
250 MB run
20 MB Cleans
10 wall balls

Fitness Boot Camp
Start your weekend on a high note!

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Posted in Arlington Heights WOD.