09.26.16 | CrossFit, Strength & Conditioning, Boot Camp and Training Essentials

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CrossFit
Skill:
EMOM x 10:00
Odd: Double Unders
Even: Dips
(Pick manageable sets)

Metcon:
2 rounds for total reps:
1:00 Barbell Step ups on R leg (20/16in)
1:00 Barbell Step ups on L leg
1:00 Thrusters
1:00 Back Rack Lunges
1:00 Hang Squat Cleans
1:00 Push Press
1:00 Rest
Men: 45# Women: 35#
Compare to 4.16.15

Strength & Conditioning
De-Load Week!

Snatch from Blocks 3×3/75
Snatch Push Press + 2 OHS w/:03 pause at the bottom 3/50,60,70
Bench Press 3×10/65
Body Row 3×10
Deadlift 3×8/65
MB Chest Pass 3×12

100 Double Unders for time

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.