12.16.16 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Skill/Strength:
5×15 UNBROKEN Wall Ball shots
5x AMAP in 1:00 of Strict Pull ups OR Negatives
Metcon:
AMRAP 10:00
15 Hang Snatch (45/35)
15 Ball Slams
15 Hang Snatch (75/55)
15 Ball Slams
15 Hang Snatch (95/75)
15 Ball Slams
In time remaining: AMAP Hang Snatch (115/95)
*Hang Snatch starts above knee and may be caught in power or squat
**compare to 12.4.15

Strength & Conditioning
Clean & Jerk 5/60, 3/65, 3/70
Press 5/60, 5/65, 5/70
Strict Pull ups 4×8
Bent over Reverse DB Fly 4×10-15
Bosu Air Squats 4×10
Alternate:
Tabata Atomic Sit ups 6x
Tabata KB Swings 6x

Fitness Boot Camp
Coach Jim’s choice

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Posted in Arlington Heights WOD.