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

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CrossFit
Strength:
Floor Press 5×8
15 Plank Step ups between sets

Metcon:
30-20-10
OH Plate Lunges)45/25)
Atomic Sit ups
+
10-20-30
DB Snatch (45/25)
Stick Jumps (24/20)

Strength & Conditioning
Snatch 5/65, 3/70, 3/75
Bench Press 5/75, 5/80, 5/85
Cable Flys 3×10
GHD Hip/Back Ext. 3×10
Tire Flips 3×8
Row 1000 m. w/excellent form

Fitness Boot Camp
Coach Web’s’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.