09.29.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Strength:
EMOM x 16:00
1: 6-10 Stone to Box
2: 20 Sledge Hammer Hits
3: 6-10 DB/KB Single Arm Push Press
4: 40s Double KB Rack Hold
*Pick challenging weights

Metcon:
4 rounds for time:
12 Shoulder to OH (105/75)
36 Stick Jumps (24/20)

Strength & Conditioning
Deadlift
4 x 3 @ 70%

Snatch Pulls
3 x 3 @ 90%

Complex instruction-led by coach
Focus: Muscle Snatch & Clean drills

BirdDog
150

Tabata: Hollow Holds

Conditioning:
400 m Run then
21-15-9
KB Swings
Goblet Squats
Plank Step ups

Fitness Boot Camp
Start your weekend on a high note!

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Posted in Arlington Heights WOD.