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


CrossFit
Strength:
EMOM x 16:00
1: 20 Sledge Hammer Strikes
2: 15 Double KB DL (challenging weight)
3: 10 “Stone” to Box
4: 1 lap weighted Prowler Push

Metcon:
“Web”
3 rounds for time:
10 Shoulder to OH (155/105)
19 Box Jumps (24/20)
8 KBS (53/35)
5 HSPU

Strength & Conditioning
Front Squat 3 x 5
Bench 3 x 5
Deadlift 1 x 5

Accessory and/or skill work

Stretch/Mobility work

Fitness Boot Camp
Coach’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.