04.19.17 | CrossFit, Strength & Conditioning, Boot Camp and Free Class Challenge

IMG_1820
CrossFit
Skill/strength:
AMRAP 7:00
HSPUs OR progression of
*6 renegade OR bent over rows after every set of HSPUs

EMOM X 30:00
1-10: 2 Burpees + 1 Snatch
11-20: 2 Squat jumps + 1 Clean
21-30: 3 Deadlifts
*increase wt every round
**Record highest wt for each movement

Strength & Conditioning
Snatch (3×5 75%)
Front Squat (3×4 85%)
Bench Press (3×4 85%)
Pull Up (3 x AMAP)
Farmer Walk (3 x DnB)

Powerbuilder
Bench Press 8/75, 8/70, 10+/65
Push Press or DB Press 3×12, all sets 2-3 reps from failure
See Coach for assistance exercises

Boot Camp
Join us for Hump Day Hysteria at 4:30 p.m.

Free Class Challenge
Encourage your the people in your life to join us for a free class tonight at 6 p.m. or Saturday morning at 9 a.m. RSVP

Save

Posted in Arlington Heights WOD.