12.20.16 | CrossFit, Strength & Conditioning, Boot Camp, Training Essentials and Mobility

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CrossFit
Strength:
EMOM 8:00
5 Push/Split Jerk (~80% of 1RM press)

Metcon:
Tabata intervals for total reps:
Row (cal)
Shoulder Press (45/35)
Ball Slams
Front Rack Lunges (45/35)
Row (cal)

Rest 1:00 between rounds

Strength & Conditioning
Max out week!
Find 1 RM for:
Snatch
Back Squat
Press

Boot Camp
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

Mobility
Join Yogi Larry for some much needed recovery and mobility work.

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Posted in Arlington Heights WOD.