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

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CrossFit
Strength:
EMOM X 12:00
1: “BV8s”
2: 8 “Stone” to Box
3: 8 Body Rows (as horizontal as possible)

Metcon:
20 Front Rack Lunges (75/55)
100m Run
20 MB Squat Cleans (20/16)
250m Run
20 Ball Slams
400m Run
20 Ball Slams
250m Run
20 MB Squat Cleans
100m Run
20 Front Rack Lunges

Strength & Conditioning
De-Load Week
Clean 5/60, 3/65, 3/70
Back Squat 5/60, 5/65, 5/70
DB Bent Arm Lateral Raise 5×10-15
Russian Twists 3×20
Body Row 5xAMAP (horizontal)
800 m. Run for time

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

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.