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

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CrossFit
Strength/skill:
EMOM x 10:00
Odd: 2 laps Farmers Carry
Even: 10 Pistols

Metcon:
For total time
5 Rope Climbs (6 Rope HKR=1 Rope Climb)
50 cal Row
100 Ab Mat Sit ups
150 Double Unders (4:1)
Rest 1:00 between movements

Strength & Conditioning
Snatch 5/60, 3/65, 3/70
Bench Press 5/60, 5/65, 5/70
Deadlift 5/60, 5/65, 5/70
GHD Sit ups. 3×10
SB Windshield Wipers 4×10
EMOM 6:00
10 Wall Ball Shots 20/14

Fitness Boot Camp
Coach Becky’s’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.