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

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CrossFit
Strength:
3×2 Laps DB Waiters Walk (1 lap Right arm, 1 lap Left arm)
20 Plank Step Ups between rounds

Metcon:
Inspired by “Open 14.4”
AMRAP 20:00
60 Cal row
50 TTB
40 Wall Ball Shots (20/14)
30 Cleans (any variety, 135/95)
20 Chest To Bar Pull Ups (RX+: Muscle Ups)

Strength & Conditioning
WEEK 5
DAY 1
Snatch 3RM, then -10% for 2 x 3 Back Squat 3RM, then -15% for 3+

DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Bench Press 3RM, then -15% for 3+
Front Squat 1RM, then -15% for 3, then -25% for 5

DAY 3
Standing Strict Press 1RM, then -15% for 3, then -25% for 5+
Deadlift 3RM, then -10% for 2 x 3

Check with Coach for NEW assistance exercises.

Boot Camp
Join us for Hump Day Hysteria at 4:30 p.m.

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

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Posted in Arlington Heights WOD.