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

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CrossFit
Strength:
Review Split Jerk footwork
10:00 to find max weight for:
2 Push Press + 1 Split Jerk

Metcon:
5-4-3-2-1
Deadlift (205/155)
KTE
5-4-3-2-1
Front Squat (135/95)
HSPU
5-4-3-2-1
Power Snatch (95/65)
Bar Hop Burpees

Strength & Conditioning
Snatch Progression 75% 4x
Jerk 75% 4×4
Back Squat 80% 5×3
BW Row 4×15
Dip 3×5 Weighted
Broad Jump 3×1 Lap

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 tonight at 6:30 p.m. or Saturday at 9 a.m. RSVP

Posted in Arlington Heights WOD.