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


CrossFit
Strength:
3 rounds (teams of 2)
P1: Sandbag/Stone Bear Hug Hold
P2: 20 Suitcase Deadlifts (10/side)

AMRAP 25:00*
10x100m Run
40 TTB
30 Box Jumps/Steps (30/24)
20 DB OHS (40/20)
10 Rope Climbs
*teams of 2, 1 works, 1 rests

Strength & Conditioning
Snatch Balance
3 sets x 2 up to 50%
Snatch
3 sets x 3 @ 70%
Back Squat
5, 5, 5+ @ 70%
Press
5, 5, 5+ @ 70%
Deadlift
1 set of 5+ @ 85%
Barbell Row 3 sets x 8

Spontaneous Exercise:
100 Double Unders over the next 24 hrs.

Powerbuilder:
Deadlift work up to a 8RM, then 3×5/8RM
Front Squat or High bar, paused Squat 3×6, all sets 2-3 reps from failure
Press 8/75, 8/70, 10+/65
Closegrip Bench, Dips, or Hover Bench 3×6, all sets 2-3 reps from failure
See Coach for assistance exercises.

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

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Posted in Arlington Heights WOD.