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

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CrossFit
Skill/Strength:
4x AMAP Dips
4×10 Stone to Box

Metcon:
AMRAP 4:00
2-4-6-8-10…
Pull Ups
OH Plate Lunges (45/25)
Rest 2:00
AMRAP 4:00
2-4-6-8-10…
Plank Step Ups (45/25)
Pistols
Rest 2:00
AMRAP 4:00
2-4-6-8-10…
Push Press (75/55)
KB Sumo DL (53/35)

Strength & Conditioning
WEEK 6
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 3RM, then -15% for 3+
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
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 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!

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.