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

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CrossFit
Strength:
3x2laps Bandbell Overhead Carry
3×10/Leg Single Leg RDL

Metcon:
5×3:00 on/1:00 off for total reps
Begin each round with 30 Russian KBS (53/35), then AMAP of the following:
1. Double Unders
2. Front Rack Lunge steps (95/65)
3. Double Unders
4. Front Rack Lunge steps (95/65)
5. Double Unders

Strength & Conditioning
WEEK 4
DAY 1
Snatch 1RM, then -15% for 3, then -25% for max reps
Back Squat Work up to a final 5RM, then -15% for 5+
DAY 2
Clean and Jerk 1RM, then -15% for 3 and -25% for max reps Bench Press Work up to a final 5RM, then -15% for 5+
Front Squat 3RM, then -10% for 3
DAY 3
Standing Strict Press 3RM, then -10% for 3
Deadlift 5RM, then -10% for 3

Check with Coach for assistance exercises.

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.