O8.15.16 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women and Training Essentials

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CrossFit
Strength:
AMRAP 7:00
1 Snatch
3 Clean and Jerks
*use same weight for both movements, ~80% of 1RM Snatch

Metcon:
AMRAP 18:00*
40 KBS (53/35)
40 Ball Slams
40 Renegade Rows (25/15)
*400m Run @ start, 6:00, 12:00

Strength & Conditioning
Transition Week
Overhead Squat 70% 3×4
Snatch 70% 3×4
Press 75% 3×5
Deadlift 80% 3×5
Dip 3×5 Weighted
Med Ball Sit Up Throw 3×5

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

CrossFit Women
Coach Jason’s choice

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.