09.23.16 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Skill/Strength:
EMOM x 12:00
1: 8-12 Ball over Shoulder
2: 8-12 Eccentric Push ups
3: 3-5 Wall Walks OR max Handstand Hold

Metcon:
21-15-9
Pistols
Deadlifts (95/65)
Hang Power Clean (95/65)

Strength & Conditioning
2 Position Clean ( Floor, mid-hang) +Push Jerk+Split Jerk 4×1/75
Single arm DB Press 3×5 each
Back Squat 4×3/85
Snatch High Pull 4×3/90 (Sn)
15-12-9 reps of;
Wall Ball Shots
Rowing (cal.)

Fitness Boot Camp
Coach Web’s choice

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Posted in Arlington Heights WOD.