02.04.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, CrossFit Women, Boot Camp, and Free Class Challenge

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CrossFit
Strength:
5×5 Strict Press
5×6-10 Body Rows/Strict Pull ups

Metcon:
For Total Reps, 1:00 rest between
Tabata Intervals:
10m Shuttle Run(feet touch line)
Ball Slams
HKR
MB Ab Mat Sit Ups (16/10)

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.

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

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

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

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

Posted in Arlington Heights WOD.