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

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CrossFit
Strength:
5×8 GHD Sit ups
5×8/side Renegade Rows
5×8/side ATW Planks

Metcon:
For total reps
AMRAP 4:00
2-4-6-8…
DB Snatch (45/25)
TTB

Rest 1:00
AMRAP 4:00
2-4-6-8…
Single arm Russian KBS(53/35)
Push ups (HR)

Rest 1:00
AMRAP 4:00
2-4-6-8…
Burpee Ball over Shoulder
Ab mat Sit ups

Strength & Conditioning
Snatch 5/60, 3/65, 3/70
Bench Press 5/60, 5/65, 5/70
Deadlift 5/60, 5/65, 5/70
GHD Sit ups. 3×10
SB Windshield Wipers 4×10
Row 3×250 m. 1:00 RI

Fitness Boot Camp
Coach Becky’s’s choice

Training Essentials
Week #1 Class #3

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Posted in Arlington Heights WOD.