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

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CrossFit
Skill:
Tabata Pistols
rest 1:00
Tabata Close Grip (hands 12in apart) Push ups

Metcon:
EMOM x 21:00
1: 15 Russian KBS (53/35)
2: 15 Ball Slams
3: AMAP G-OH (95/65)
*Score= total G-OH

Strength & Conditioning
Hang Squat Clean 3/70, 3/75, 3/80
Press 3/80, 3/85, 3+/90
Standing Single arm Cable or VP Pull 4×10 each
GHD Hip/Back Ext. 4×10
Alternate:
Tabata Atomic Sit ups 6x
Tabata KB Swings 6x

Fitness Boot Camp
Coach Becky’s’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.