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

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CrossFit
Skill:
EMOM x 10:00
Odd: 10 Pistols
Even: 20 Single Leg MB Chest Pass
(Divide reps evenly on each foot, Chest Pass can be partner or to wall)

Metcon:
10-8-6-4-2
Deadlifts (205/155)
GHD Sit ups
rest 2:00
10-8-6-4-2
Deadlifts (185/135)
OH plate Lunges (45/25)
rest 2:00
10-8-6-4-2
Deadlifts(155/105)
Atomic Sit ups

Strength & Conditioning
Snatch Progression 4x//80%
Front Squat 5/75, 3/85, 1+/95
Press 5/75, 3/85, 1+/95
Pull ups 4xAMAP

3 rounds for time:
2 laps Prowler Push
20 Abmat Sit ups

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #2 Class #6

Posted in Arlington Heights WOD.