10.14.15 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women, Mobility & Recovery, and Training Essentials

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CrossFit
Skill:
Death by 10m
(Start at 5)

Metcon:
“Filthy 30”
For time:
30 Box Jumps (24/20)
30 Jumping Pull ups
30 KB Swings (50/30)
30 Walking Lunge Steps
30 Knees to Elbows
30 Push Press (45)
30 Back Extensions
30 Wall Ball Shots(20/16)
30 Burpees
30 Double Unders

Strength & Conditioning
Front Squat 80% 5×3
Clean Progression 75% 4x
Clean 75% 4×4
Single Arm DB OHP 3×7
RDL 5×5
Pull Up 3x Strict
Tabata Row for Meters

Boot Camp
Kick off the second part of your week with Coach Web at 4:30 p.m. and Coach Jim at 6:30 p.m.

Mobility & Recovery
Get your stretch on with Coach Web tonight, then be sure to join Yogi Larry on Saturday at 8 a.m. for the new Yoga For Athletes class.

CrossFit Women
Strength | EMOM 8′ x 5 Deadlift @70%-75% 1RM

MetCon | Tabata This & That
20′ Work + 10′ Recovery w/ 1:10 rest interval between movements
Tall Hurdle Jumps
AbMat Sit Ups
Ball Slams
Hands Release Push Ups
Row (kcals)

Training Essentials
Week #1, Class #2

 

Posted in Arlington Heights WOD.