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

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CrossFit
With a running clock…
At start:
“Grace”
30 Clean and Jerks (135/95)
(10:00 cap)

At 15:00:
“Fran”
21-15-9
Thrusters (95/65)
Pull ups
(10:00 cap)

At 30:00:
“Annie”
50-40-30-20-10
Double Unders(3:1)
Sit Ups
(10:00 cap)

*three separate scores; scale weights/reps in order to finish all three in time cap

Strength & Conditioning
Clean Progression 85% 3x
Push Press 85% 5×3
Back Squat 85% 5×2
Clean Pull 85% 5×3
Single Arm DB OHP 3×7
Dip 3×5 Weighted
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
Coach Maggie’s choice

Training Essentials
Week #2, Class #5

Posted in Arlington Heights WOD.