10.20.16 | CrossFit, Strength & Conditioning, Training Essentials and Fitness Boot Camp

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CrossFit
Skill:
4×250 m Row (spm <30)
1:1 work:rest

Metcon:
Tabata for total reps:
Row (cal)
Deficit CTD Push ups (25/10 plates)
Thrusters (45/35)
Ab Mat Sit ups
1:00 Rest between

Strength & Conditioning
Squat Snatch + Snatch Push Press + OHS 3/70, 3/75
Back Squat 3/80, 3/85, 3+/90
MB Sit up 4×10
Standing Single arm Cable or VP Press 4×10 each
Chin ups 4×10
Run 3×250 m. 1:00 rest

Fitness Boot Camp
Coach Becky’s’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.