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


CrossFit
Strength:
5×5 RDL (moderate weight, increase each round)
:30 (per leg) Single Leg Balance between each

Metcon:
“Fran”
21-15-9
Thrusters (95/65)
Pull ups

Cash out:
4×2 laps Crossover Carry

Strength & Conditioning
Clean Progression
3 sets x 2 up to 55%
Clean
3 sets x 3 @ 70%
Overhead Squat
5, 5, 5+ @ 70%
Bench
5, 5, 5+ @ 70%
Chin up
35 reps in fewest # of sets
Prowler Sprint
5 sets x 1 lap

Spontaneous Exercises:
50 Burpees over next 24 hours

Powerbuilder
Bench Press 8/75, 8/70, 10+/65
Push Press or DB Press 3×6, 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.