O4.18.16 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women, and Training Essentials.

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CrossFit
Strength:
EMOM x 10:00
Odd: 6 Thrusters (increase weight each round)
Even: 12 Renegade Rows (6/arm)

Metcon:
For time
Run 400m
30 Box Jumps/Steps (24/20)
30 OH Plate Lunges (45/25)
30 Back Ext
Run 400m
30 HR Push ups
30 Wall Balls(20/14)
30 Box Jumps/Steps
Run 400m

Strength & Conditioning
3 Position Snatch (floor, below knee, above knee) 3/60, 3/70
Snatch Pull 3×2/90 (of snatch), 2×2/95
Back Squat 5×5/70
Push Press 5×5/70

5 sets no rest:
5 1 arm KB Swings/arm
5 KB SDLHP
5 1 arm KB OHS

Boot Camp
Join us at 4:30 p.m. or 6:30 p.m. for Monday Mayhem.

CrossFit Women
Coach Karen’s choice

Training Essentials
Week 2, Class 4

Posted in Arlington Heights WOD.