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

021817-49
CrossFit
Skill:
In 10:00:
Complete 5-7 rope climbs (sub 30-45 raise/lowers)
Accumulate 2:00 in a t-rex plank

Metcon:
Tabata Intervals for Total Reps, 1:00 RI between
OHS (45/35)
Stone to Box (50/30)
TTB
Box Overs (24/20)
Double Unders

Strength & Conditioning
WEEK 8
DAY 1
Snatch 1RM, then -15% for 3, then -25% for max reps
Back Squat Work up to a final 3RM, then -15% for 3+
DAY 2
Clean and Jerk 1RM, then -15% for 3 and -25% for max reps
Bench Press Work up to a final 3RM, then -15% for 3+
Front Squat Work up to final 1RM, then -20% for 3
DAY 3
Standing Strict Press Work up to final 1RM, then -20% for 3+
Deadlift Work up to final 3RM, then -15% for 3+

See your 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

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Posted in Arlington Heights WOD.