O5.16.16 | CrossFit, Strength & Conditioning, Boot Camp, and CrossFit Women

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CrossFit
Skill:
Alternating Tabata Intervals (4:00 total):
Hollow Hold
Superman Hold
-rest 2:00-
Alternating Tabata Intervals (4:00 total):
Plank Hold
Bridge Hold

Metcon:
AMRAP 16:00
Buy in: 400m Plate Farmers Carry* (45/25)
8 deadlifts (135/85)
8 Bar Hop Burpees
8 TTB
*one plate per hand, may use center rings to hold

Strength & Conditioning
Snatch 3/60,65; 2/70/75,75
Snatch Pull 4×3/100
Back Squat 3/70,75,75,75,75
Push Press 5/70,75; 3/80,80,80

EMOM: 8:00
Odd: 100 m. SPRINTS
Even: 15 Atomic Sit ups

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

CrossFit Women
Coach Karen’s choice

Posted in Arlington Heights WOD.