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

021817-26
CrossFit
Strength:
5×8 GHD Sit ups OR Evil Wheels
5×3 Snatch Balance (build as able)

For total reps
In 2:00, 60 Single unders then AMAP
1: Pull ups
2: SA DB Press (25/15)
3: DB Squat Snatch (25/15)
4: HSPU

Repeat 2x, 1:00 rest between

Strength & Conditioning
WEEK 10
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 1RM, then -15% for 3, then -25% for 3+
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
Bench Press 1RM, then -15% for 3, then -25% for 3+
Front Squat 5RM, then -10% for 2 x 5
DAY 3
Standing Strict Press 5RM, then -10% for 2 x 5
Deadlift from 2-Inch Deficit 1RM, then -15% for 2 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.