10.30.15 | CrossFit, Strength & Conditioning and Fitness Boot Camp

IMG_9685CrossFit
Strength:
Narrow grip Bench Press
5-5-5-5-5

Metcon:
For total reps in 14:00:
Deadlifts (115/75)
Front Squats(115/75)
Shoulder to Overhead (115/75)
*start at 1 rep each, increase by 1 rep each round
**25 Double Unders (4:1) after each round

compare to 11.14.14

Strength & Conditioning
Snatch Progression 80% 3x
Jerk 80% 3×3
Push Press 80% 3×3
Back Squat 90% 5×1
BW Row 4×15
Dip 3×5 Weighted
Broad Jump 3×5

Fitness Boot Camp
End the week right with Coach Jason’s special workout!

Training Essentials
Week #1 Class #3

Posted in Arlington Heights WOD.