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

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CrossFit
Strength:
Every 2:00 for 6 rounds:
:40 sec Jump Rope
2 Hang Squat Cleans + 4 Front Rack Lunge Steps

Metcon:
3 rounds of 4:00* on/1:00 off for total reps
20 KBS (53/35)
20 Plank Step ups (45/25)
20 TTB

*each 4:00 round starts with 35 Double Unders (4:1) (not counted in total reps), then pick up where you left off

Strength & Conditioning
Deadlift 3/80, 3/85, 3+/90
Inverted KB Press 3×10 ea.
OH Barbell Lunge 3×2 laps
DB Incline Press 4×10
SB Windshield Wipers 4×10
KTE/HKR 3×12
EMOM 6:00 – 10 Dbl. Unders + 4 Burpees

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

Training Essentials
Week 1, Class 1

Posted in Arlington Heights WOD.