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

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CrossFit
Strength:
EMOM X 7:00
4 Push Jerk(~60-65%) + 10 Plank Step ups

“Hobgoblin Hundreds”
3 rounds for time:
20 KB Swings (53/35)
20 Pumpkin (Ball) Slams
20 Goblin Squats (53/35)
20 Pull ups
20 Lunge Steps

Rest 2:00 between rounds

Strength & Conditioning
Clean & Jerk 5/70, 3/75, 1/80
Bench Press 5/75, 3/85, 1+/95
Cable Flys 4×10
Strict Pull ups 4×8
Bosu Air Squats 4×8
Good Mornings 3×10 (light to mod.)
Run 3×400 m. for time (1:00 RI)

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

Training Essentials
Week 2, Class 4

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Posted in Arlington Heights WOD.