O7.25.16 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women and Training Essentials

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CrossFit
This week will be inspired by the 2016 CF Games
Monday 7.25.16
Strength:
With a running clock…
0:00-2:00 10 Squat Cleans
2:00-4:00 8 Squat Cleans
4:00-6:00 6 Squat Cleans
6:00-8:00 4 Squat Cleans
8:00-10:00 2 Squat Cleans
(Weights must increase each round, if you finish a round before the 2:00 is up, the remaining time is your rest)

Metcon:
For time:
400m MB Run (20/14)
50 Wall Ball Shots
25 MB Weighted Sit ups
400m MB Run

Strength & Conditioning
Squat 80%x5, 90%x3, 98%x1, 65%x10
Push Press 80%x5, 90%x3, 98%x1, 65%x10
Barbell Lunge 6, 6, 6, 12
Goblet Squat 6, 6, 6, 12
Barbell Row 6, 6, 6, 12
Dip 4 x AMAP
DB Press (neutral grip) 6, 6, 6, 12
Pull up 4 x AMAP

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.