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

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CrossFit
Skill/Strength:
In 10:00..
Find Max height Box Jump
Accumulate 40 Evil Wheels

Metcon:
AMRAP 7:00
100m Run
7 HR Push ups
7 Front OR Back Squats (135/85)

Rest 3:00

AMRAP 7:00
100m Run
7 Box Jumps/Steps (24/20)
7 Deadlifts(155/105)

Strength & Conditioning
Hang Squat Clean 3/70, 3/75, 3/80
Press 3/80, 3/85, 3+/90
Standing Single arm Cable or VP Pull 4×10 each
GHD Hip/Back Ext. 4×10
Alternate:
Tabata Atomic Sit ups 6x
Tabata KB Swings 6x

Fitness Boot Camp
Coach Becky’s’s choice

Training Essentials
Week #1 Class #3

Save

Posted in Arlington Heights WOD.