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


CrossFit
Skill:
Tabata Intervals:
Hollow Hold
Super man Hold
(Alternate for 6 rounds of each)

Metcon:
For time:
20 OH Plate Lunges (45/25)
100 Double Unders (3:1)
40 Wall Ball Shots (20/14)
3 Rope Climbs
40 Wall Ball Shots
100 Double Unders
20 OH Plate Lunges
(20:00 CAP)

Strength & Conditioning
Clean Progression 3 sets x 2 up to 55%
Clean 3 sets x 3 @ 80%
Overhead Squat 3, 3, 3, 3+ @ 80%
Bench 3, 3, 3, 3+ @ 80%
Chin up 35 reps in fewest # of sets
Prowler Sprint
5 sets x 1 lap

Powerbuilder:
Bench Press 3/85, 4/80, 6+/75
Push press or DB Press 3×6, all sets 1-2 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.