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

img_1336
CrossFit
Skill:
Tabata Row (cal)
Tabata Push ups
(2:00 rest between, record total cal/reps)

Metcon:
4 rounds for time:
12 Power Snatch (95/65)
30 Double Unders (4:1)
12 Shoulder to Overhead (95/65)
30 Double Unders (4:1)

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
Coach Jeff’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

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

Save

Posted in Arlington Heights WOD.