12.23.16 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Strength:
Bandbell Press 5×5
Plank Step ups 5×15
(Alternate)

Metcon:
For total reps
AMRAP 4:00
4 Power Cleans (125/85)
4 Squat Cleans (125/85)
12 Atomic Sit ups
Rest 2:00
AMRAP 4:00
4 Power Cleans (105/75)
4 Squat Cleans (105/75)
12 Atomic Sit ups
Rest 2:00
AMRAP 4:00
4 Power Cleans (95/65)
4 Squat Cleans (95/65)
12 Atomic Sit ups

Strength & Conditioning
Max Out Week!
Establish 1RM for:
Deadlift
Front Squat
500 m. Row

Fitness Boot Camp
Coach Jason’s choice

Save

Posted in Arlington Heights WOD.