11.11.16 | CrossFit, Strength & Conditioning and Fitness Boot Camp

veteransday
CrossFit
Strength:
EMOM X 10:00
Odd: 20 Mountain Climbers + 5 Power Snatches
Even: 10 Jumping Jacks + 5 OHS
(Same weight for both, increase as able)

3 rounds for total reps:
1:00 Wall Ball Shots (20/14)
1:00 Pull ups
1:00 Stick Jumps (24/20)
1:00 Plank Step ups (45/25)
1:00 KB Goblet Lateral Lunges (53/35)
1:00 Rest

Strength & Conditioning
Clean & Jerk 5/60, 3/65, 3/70
Press 5/60, 5/65, 5/70
Strict Pull ups 4×8
Bent over Reverse DB Fly 4×10-15
Bosu Air Squats 4×10
Alternate:
Tabata Atomic Sit ups 6x
Tabata KB Swings 6x

Fitness Boot Camp
Coach Jason’s choice

Save

Posted in Arlington Heights WOD.