O4.25.16 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women, and Training Essentials.

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CrossFit
Strength:
EMOM x 10:00
Odd: 5 Front Squats (increase weight each round)
Even: 5 TALL Box Jumps

Metcon:
For time
100 Anchored Sit ups
75 Wall Ball Shots (20/14)
50 Burpees
25 Power Snatch (96/65)
10 Bar Muscle ups/CTB Pull ups

Strength & Conditioning
3 Position Snatch (floor, below knee, above knee) 3/65, 3/75
Snatch Pull 3×2/95 (of snatch), 2×2/100
Back Squat 5×5/75
Push Press 5×5/75

5 sets no rest
6 Pull ups
6 Push ups
6 Russian Twists 16# MB

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

CrossFit Women
Strength | EMOM x 10′
Odd: 5 Front Squats (increase weight each round)
Even: 10 Wall Ball Shots

Metcon | For Time
250m Run
100 Anchored Sit Ups
75 kcal Row
50 Weighted Lunge Steps
25 Push Press
250m Run

Training Essentials
Week 1, Class 1

Posted in Arlington Heights WOD.