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


CrossFit
Partner WOD. Use 1 bar. 1 works/1 rests
4 rounds for time:
Row 1000m
50 Pull ups
50 Ground to OH (125/85)
(45:00 cap)

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

Powerbuilder
Deadlift: work up to a 10RM, then 3×6/10RM
Front squat or high bar, paused squat 3×8, all sets 2-3 reps from failure
Press 10/70, 10/65, 12+/60
Closegrip bench, dips, or hover bench 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

 

Posted in Arlington Heights WOD.