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


CrossFit
Skill/strength:
EMOM x 16:00
1: :40 OH Hold
2: 16 ATW Planks (8/side)
3: :40 Front Rack Hold
4: 16 Superman (:02 hold)

WOD:
“Helen”
3 rounds for time
400m Run
21 KBS (53/35)
12 Pull ups

Strength & Conditioning
Snatch Progression
3 sets x 2 up to 55%
Snatch
3 sets x 3 @ 65%
Front Squat
6, 6, 6+ @ 65%
Press
6, 6, 6+ @ 65%
Deadlift
1 set of 5+ @ 82.5%
Barbell Row 3 sets x 8

Spontaneous Exercises:
Air Squats 10×10 over the course of your work day

Powerbuilder
Bench Press 5+/85
Push Press or DB Press 3×6 with the same weights from last week

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

Save

Posted in Arlington Heights WOD.