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


CrossFit
Skill/Strength:
4×12 SB Ham Curls (keep hips high!)
4×4 Broad Jumps (be explosive!)
Alternate movements.

Metcon:
4 rounds for total reps
1:00 Snatch* (125/85)
1:00 Ball Slams
1:00 MB Ab Mat Sit ups (14/10)
1:00 Active Rest**

*May be done as power or squat. Goal is Rx weight, even if rep count is lower
**must complete 100m run during this minute, then remaining time is your rest

Strength & Conditioning
Work up to a 5RM on:
Back Squat
Bench Press

GHD Sit ups 3×10
Pull ups 4xAMAP

Row 1000 m. w/excellent form

Fitness Boot Camp
Coach’s choice

Training Essentials
Week #1 Class #3

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Posted in Arlington Heights WOD.