10.16.15 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Strength/skill:
Prowler 5 laps total (add weight each time)
+
5×5 Dips
+
Clean Progression

Metcon:
For total reps:
4:00 Squat Cleans (115/75)
3:00 Shoulder to Overhead (115/75)
2:00 Push ups (HR)
1:00 Bar Facing Burpees

Strength & Conditioning
Snatch Progression 75% 4x
Jerk 75% 4×4
Push Press 75% 4×4
Back Squat 80% 5×3
BW Row 4×15
Dip 3×5 Weighted
Broad Jump 3×5

Fitness Boot Camp
End the week right with Coach Jason’s special workout!

Training Essentials
Week #1 Class #3

Posted in Arlington Heights WOD.