01.14.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, CrossFit Women, Boot Camp, Mobility & Recovery, and Free Class Challenge

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CrossFit
Strength:
EMOM x 10:00
Odd: 5 OHS (increase each round if possible)
Even:  :40 Plank, Hollow, or Superman Hold

Metcon:
For total reps, pick up where you left off
3 rounds of 2:00 on/1:00 off
25 Double Unders (4:1)
10 TTB
+
3 rounds of 2:00 on/1:00 off
20 KB Suitcase Deadlifts(10/side) (53/35)
10 CTD Push ups

Strength & Conditioning
WEEK 2

DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 5RM, then -15% for 5+

DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
Bench Press 5RM, then -15% for 5+
Front Squat 3RM, then -10% for 2 x 3

DAY 3
Standing Strict Press 3RM, then -10% for 2 x 3
Deadlift 5RM, then -10% for 2 x 5

Assistance exercises will be posted in the gym. See your Coach for details.

CrossFit Women
Coach’s Choice. Come prepared for anything!

Rowing Boot Camp
Join Coach Karen for technique, skill development and plenty of time on (and off!) the Concept2.

Fitness Boot Camp
Get your weekend started on the right foot!

Mobility & Recovery
Get your stretch on with this hour dedicated to channeling your inner Supple Leopard.

Free Class Challenge
Encourage your the people in your life to join us for a free class today at 9 a.m. or Wednesday evening at 6 p.m. RSVP

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Posted in Arlington Heights WOD.