11.08.16 | CrossFit, Strength & Conditioning, Boot Camp, Training Essentials and Mobility

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CrossFit
Strength:
10:00* to find 2RM Push Press
*must accumulate 2:00 of Plank Hold during the 10:00

Metcon:
1000m Row
30 Push Press (60% of today’s 2RM)
100 Double Unders (4:1)

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

Mobility
Join Yogi Larry for some much needed recovery and mobility work.

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Posted in Arlington Heights WOD.