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

img_1321
CrossFit
Skill:
EMOM x 12:00
1st min: 100m Run
2nd min: 10 Pistols
3rd min: 10 GHD Hip/Back Ext

Metcon:
For time
21-15-9
Wall Ball Shots (20/14)
Atomic Sit ups
+
400m Run
+
21-15-9
Push Press (45/35)
OHS (45/35)

Strength & Conditioning
Squat Snatch + Snatch Push Press + OHS 3/75, 3/80
Deadlift 5/75, 3/85, 1+/95
HKR/KTE 4×15
Bent over BB Row 4×10
Alternating DB Press 4×10
Alternate:
Tabata Atomic Sit ups 6x
Tabata Flutter Kicks 6x

Fitness Boot Camp
Coach Becky’s’s choice

Training Essentials
Week #2 Class #6

Save

Posted in Arlington Heights WOD.