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

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CrossFit
Strength:
EMOM X 12:00
1: 2 TGU left
2: :30 Hollow Hold
3: 2 TGU right
4: :30 Superman Hold

Metcon:
AMRAP 12:00*
20 Pull ups
20 KB Sumo DL (53/35)
20 Ball Slams

*EMOM = 10 Ab Mat Sit ups

Strength & Conditioning
Clean and Jerk (3×3 70%)
Back Squat (4×5 75%)
Deadlift (1 x 5)
DOH Deadlift (1 x 10)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

Powerbuilding
Deadlift – Work up to 12 RM
Front Squat 3×10 all sets 2-3 reps from failure
Press 12/65, 12/60, 15+/55
Bench Press or Dips 3×8 all sets 2-3 reps from failure

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.