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


CrossFit
Warm up:
Hamstrings

Skill:
12:00 to attempt 1 or more of the following:
500m, 1000m, 2000m Row
400m, 800m, 1 mile Run
Goal=speed..and new WOF times
*if attempting more than one, rest as needed between

Metcon:
“Fight Gone Bad” (EAD version)
3 rounds for total reps:
1:00 Wall Ball Shots (20/16 to green line)
1:00 Clean High Pulls (75/55)
1:00 box jumps (20/16)
1:00 Push Press (75/55)
1:00 Row for Calories
1:00 Rest

Strength & Conditioning
Max Week
Establish 1RM for:
Front Squat
Bench Press
Pull Ups (AMAP)
Farmer Walk (Distance & weight)

Powerbuilder
Bench Press 8/75, 8/70, 10+/65
Push press or DB Press 3×10, 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.