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

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CrossFit
Strength/Skill:
EMOM x 12;00
Odd: 20m Goblet Lunges
Even: 8 Dips OR :30 Top of Dip hold (rings/tall boxes)

Metcon:
6 Rounds for time:
10 Power Snatches (95/65)
20 Stick Jumps (24/20)
30 Ab Mat Sit ups

Strength & Conditioning
Deadlift 3/80, 3/85, 3+/90
Inverted KB Press 3×10 ea.
OH Barbell Lunge 3×2 laps
DB Incline Press 4×10
SB Windshield Wipers 4×10
KTE/HKR 3×12
EMOM 6:00 – 10 Dbl. Unders + 4 Burpees

Boot Camp
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

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

Posted in Arlington Heights WOD.