O8.22.16 | CrossFit, Strength & Conditioning, Boot Camp and Training Essentials

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CrossFit
Strength:
Every :90 X 6
1 Squat Clean
2 Front Squats
1 Split Jerk
approx. 80% 1RM C&J

MetCon:
“Big Ben”
15:00 AMRAP
2 Rope Climbs
20 Wall Ball Shots (20/14#)
200m Run

Rope Climb sub = 8 Rope HKR

Strength & Conditioning
Start of new cycle. This 8 week program will focus on Olympic Lift skill development.
Power Clean 3×3/70
Push Press 5×5/70
Front Squat 5×5/70
Jump to Split (bar in back rack position) 3×3 build
Chin ups 3 x AMAP

EMOM 6:00
8 Atomic Sit ups
8 Plate Step ups 45/25

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

Training Essentials
Week 2, Class 4

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Posted in Arlington Heights WOD.