10.26.15 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women and Training Essentials

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CrossFit
Skill: review Snatch, Clean, and Deadlift technique

Strength/Metcon:
With a running clock, EMOM x 30
Minutes 1-10: 1 Snatch + 7 Ab Mat Sit-ups
Minutes 11-20: 1 Clean + 5 Superman
Minutes 21-30: 1 Deadlift + 3 Burpees

*Oly lifts may be Power or Squat. You must increase weight on barbell every round. Record final weights for all 3 movements.
Compare to 3.30.15

Strength & Conditioning
Overhead Squat 80% 3×3
Snatch Balance 80% 3×3
Snatch 80% 3×3
Press 85% 3×3
Deadlift 90% 5×1
Dip 3×5 Weighted
Med Ball Sit Up Throw 3×5

Fitness Boot Camp
It’s Monday Mash Up time!

CrossFit Women
Coach Maggie’s choice

Training Essentials
Week #1, Class #1

Posted in Arlington Heights WOD.