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


CrossFit
Strength:
12:00 to find
1 RM Push Press
Max Height Box Jump

Metcon:
“EAD Baseline”
Run 800m
40 Air Squats (to MB)
30 MB Anchored Sit ups
20 HR Push ups
10 Box Jumps (24/20)
Run 400m
10 Box Jumps
20 HR Push ups
30 MB Anchored Sit ups
40 Air Squats
Run 800m

Strength & Conditioning
Snatch (3×3 70%)
Front Squat (3×5 70%)
Bench Press (3×5 70%)
Pull Up (3 x AMAP)
Farmer Walk (3 laps)

Powerbuilder

Bench Press 5/80, 5/75, 8+/70
Push press or DB Press 3×12, all sets 2-3 reps from failure
See Coach for assistance exercises.

Boot Camp
Join us for Mid Week Mayhem 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

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Posted in Arlington Heights WOD.