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

0930 class-11
CrossFit
Strength:
EMOM x 10:00
Odd: 3 Squat Clean Thrusters
Even: :20s hollow hold + :20s superman hold

Metcon:
AMRAP 7:00
7 Power Snatch (105/75)
14 Box Jumps/Steps (24/20)
Rest 3:00
AMRAP 7:00
7 Squat Snatch (95/65)
14 Ball Slams

Strength & Conditioning
WEEK 7
DAY 1
Snatch 73% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1
Back Squat Work up to 90% of best 3RM for 3 x 3
DAY 2
Clean and Jerk 73% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1
Bench Press Work up to 90% of best 3RM for 3 x 3
Front Squat Work up to 90% of best 1RM for 1 x 1, then -20% for 2 x 3
DAY 3
Standing Strict Press Work up to 90% of best 1RM for 1 x 1, then -20% for 2 x 3
Deadlift Work up to 90% of best 3RM for 3 x 3

See 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!

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.