01.06.15 | CrossFit, Strength & Conditioning, Boot Camp, and Free Class Challenge

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CrossFit
Strength/skill:
Bandbell press 5-5-5-5-5

Metcon:
For total reps:
5:00 double unders
5:00 front squats (95/65)
3:00 double Unders
3:00 front squats
1:00 double Unders
1:00 front squats

Strength & Power
Know your loads prior to class. This new cycle has a lot of progressions, so being efficient during your workout is crucial.

Hang Power Snatch 3/50, 3/60, 3/65, 2/70
Behind the neck Push Jerk 3/50, 3/60, 3/65, 2/70, 2/70
Back Squat 3/60, 3/70, 3/70, 3/80
Snatch Deadlift 3/80, 3/80, 3/85, 3/85
Press 4-4-4-4

4 rounds for time:
10 Wall Ball shots (20/16)
10 Sit ups
10 Push ups (hand release)

Fitness Boot Camp
Join Coach Becky for today’s Boot Camp.

Free Class Challenge
Encourage the people in your life to join us for a free class tonight at 6:30 p.m. or Saturday at 9 a.m. RSVP now.

 

Posted in Arlington Heights WOD.