O6.13.16 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women and Training Essentials

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CrossFit
Strength:
Press 2-2-2-2-2 (add weight each round)
30 Chin ups (break up as needed)

Metcon:
For time:
Run 800m
Then 4 rounds
30 Double Unders (4:1)
20 OH Plate Lunges (45/25)
10 Hang Power Snatch (95/65)

Strength & Conditioning
Transition Week
Snatch focused empty-bar drills (see white board)
Front Squat 5×5/60
DB Press 5X5 increase as able
GHD Sit ups 3×8
Superman 3X8 2 ct. hold

50 Dbl. Unders for time or AMAP in 6:00 (no singles)

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

CrossFit Women
Coach Kate’s choice

Training Essentials
Week 2, Class 4

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Posted in Arlington Heights WOD.