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

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CrossFit
Strength:
5×8 GHD Hip Extensions w/ :03 hold
5×8 Evil Wheels
Metcon:
AMRAP 16:00*
20 cal Row
40 Lunge Steps
20 Deadlifts (185/125)
*25 Double Unders (4:1) @ start, 4,8,12

Strength & Conditioning
Squat Snatch + Snatch Push Press + OHS 3/75, 3/80
Deadlift 5/75, 3/85, 1+/95
HKR/KTE 4×15
Bent over BB Row 4×10
Alternating DB Press 4×10
Alternate:
Tabata Atomic Sit ups 6x
Tabata Flutter Kicks 6x

Fitness Boot Camp
Coach Becky’s’s choice

Training Essentials
Week #1 Class #3

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Posted in Arlington Heights WOD.