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

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CrossFit
Strength:
Pause Front Squat (from ground)
3-3-3-3-3
(increase as able)

Metcon:
5 rounds for reps:
In a 2:30 window, Row/Run 250m then AMRAP
Round 1: Ball Slams
Round 2: DB Snatch (45/25)
Round 3: Wall Balls (20/16)
Round 4: TTB
Round 5: Air Squats

Rest 1:30 between rounds

Strength & Conditioning
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
Coach Web’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

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

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Posted in Arlington Heights WOD.