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


CrossFit
Strength/Power:
5×3 High Box Jumps (step down)
5×3 Ball Slams Broad Jumps

Metcon: AMRAP 20:00
Buy in: 1000m Run
4 Burpees
8 DB Snatch (45/25) (50/35 rx+)
12 Air Squats

Strength & Conditioning
Snatch Progression
3 sets x 2 up to 55%
Snatch
3 sets x 3 @ 75%
Front Squat
4, 4, 4, 4+ @ 75%
Press
4, 4, 4, 4+ @ 75%
Deadlift
1 set of 5+ @ 87.5%
Barbell Row 3 sets x 8

Spontaneous exercise:
Run 2 miles over the next 24 hrs.

Powerbuilder:
Bench Press 5/80, 5/75, 8+/70
Push press or DB Press 3×8, 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

Save

Posted in Arlington Heights WOD.