O8.29.16 | CrossFit, Strength & Conditioning, Boot Camp and Training Essentials

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CrossFit
Strength:
Odd: 7 Back Squats (from ground)
Even: :30 Plank Hold + 3 Push Press
(Same weight for each)

Metcon:
AMRAP 16:00*
*400m Run @start, 6:00, 12:00
15 Ground-to-OH (95/65)
9 Ball Slams
6 Deficit CTD Push ups (45/25 plates)

Strength & Conditioning
Snatch Progression 5×3/75
Push Jerk 4×5/75
Back Squat 4×5/75
RDL 3×5
Bench Press 4×5/75
Pull up 5x Flex Hang / Negative
Dip 3 x 10 BW
Run 800m for time

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

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.