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

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CrossFit
Strength:
10:00 to find 3RM TGU per side

Metcon:
Three Wise Men Tribute WOD
“Jeremy”
AMRAP 4:00
5 Hang Squat Snatch (135/95)
10 Bar Hop Burpees
Rest 2:00, then
“Ben”
AMRAP 4:00
10 Power Cleans (135/95)
20 Pull ups
Rest 2:00, then
“Beau”
AMRAP 4:00
15 Box Jump Overs (24/20)
30 Wall Ball Shots (20/14)

Strength & Conditioning
Start of second Mesocycle.  Add 5# to the Presses and Olympic lifts.  Add 10# to Squats and Deadlifts.
Clean 5/75, 3/80, 1/85
Back Squat 5/75, 5/80, 5/85
Inverted KB Press 3×10 ea.
Russian Twists 3×20
Body Row 5xAMAP (horizontal)
3 RFT:
15 Wall Ball Shots 20/14
9 Pull ups

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

Training Essentials
Week 2, Class 4

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Posted in Arlington Heights WOD.