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

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CrossFit
Strength:
EMOM x 10:00
2 Cleans + 1 Jerk
(increase weight each round)
Metcon:
AMRAP 8:00
10 Ball Slams
20 Forward Box Overs (24/20)
10 Wall Ball Shots(20/16)
Rest 2:00
AMRAP 8:00
10 Ball Over Shoulder
20 Lateral Box Overs (24/20)
10 MB Cleans (20/16)

Strength & Conditioning
Clean & Jerk 5/70, 3/75, 1/80
Bench Press 5/75, 3/85, 1/95
Cable Flys 4×10
Strict Pull ups 4×8
Bosu Air Squats 4×8
Good Mornings 3×10 (light to mod.)
Row 3×500 m. for time (1:00 RI)

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.