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


CrossFit
Strength/Skill:
EMOM x 10:00
Odd: 1-2 Rope Climbs
Even: 20-30s Handstand Hold or Walk

Metcon:
15-9-6
OHS (95/65)
V-Ups
+
800m Run
+
15-9-6
Front Squat (135/95)
Push Ups

Strength & Conditioning
This is a transition week in advance of our next cycle. The new cycle will be a bit skewed toward powerlifting and will culminate with an in-house Powerlifting Meet on December 9th. Mark your calendars and keep an eye out for further details.

Clean 5/75, 3/80, 1/85
Back Squat 5/75, 5/80, 5/85
DB Bent Arm Lateral Raise 5×10-15
Russian Twists 3×20
Body Row 5xAMAP (horizontal)
800 m. Run 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.