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

3x 100m Prowler Sprint
Accumulate 3:00 in a Plank/Hollow Hold

w/ a partner:
AMRAP 25:00
20 Pull ups (partner hangs)
20 Power Cleans (95/65) (partner holds 45/25 plate OH)
20 Box Overs* (30/24) (partner holds bottom of Squat)
*hands may touch, full ext not required

Strength & Conditioning
Box Jump 4 sets x 3
Jerk 3 sets x 3 @ 75%
Overhead Squat 4, 4, 4, 4+ @ 75%
Bench 4, 4, 4, 4+ @ 75%
Pull up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

Deadlift work up to a 5RM, then 3×3/5RM
Front Squat or High Bar, paused Squat 3×6, all sets 1-2 reps from failure
Press 3/85, 4/80, 6+/75
Closegrip Bench, Dips, or Hover Bench 3×6, all sets 1-2 reps from failure
See Coach for assistance exercises.

CrossFit Women
Coach’s Choice. Come prepared for anything!

Rowing Boot Camp
Join Coach Web 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


Posted in Arlington Heights WOD.