O9.19.16 | CrossFit, Strength & Conditioning, Boot Camp and Training Essentials

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CrossFit
Strength:
Every 3:00 for 5 rounds:
5 Thrusters
5 Push Press
5 Front Squats
*barbell can’t touch ground until all 15 reps are completed

Metcon:
Tabata Intervals for total reps, 1:00 rest between
Air Squats
Atomic Sit ups
Lunge Steps
Burpees

Strength & Conditioning
Clean & Jerk 1-1-1-1-1 build to 1RM
Run 3 x 250 m. :45 rest
Deadlift 4×3/90
Press 4×3/90
Pull ups 3xAMAP
Row 3 x 250 m. :45 rest
250 m. Walking Lunges

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.