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

img_1478
CrossFit
Strength:
3 laps weighted Prowler Push
3×2 laps KB/DB Crossover Carry (heavy weight in one hand like a farmers carry, lighter weight in opposite hand overhead, do one lap then switch hands)

Metcon:
4 rounds for total reps:
1:00 Ball over Shoulder (50/20)
1:00 TTB
1:00 DB snatch (45/25)
1:00 Burpees
1:00 Rest

Strength & Conditioning
Max Out Week!
Establish 1RM for:
Clean & Jerk
Bench Press
Max Pull ups

Fitness Boot Camp
Coach Becky’s’s choice

Training Essentials
Week #1 Class #3

Save

Posted in Arlington Heights WOD.