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


CrossFit
Strength:
3 laps TB Side Step
3×15 Strict HKR

Metcon:
W/ a partner
3 rounds
30 Hang Power Cleans (95/65)
30/20 cal Row
+
3 rounds
100m OH Plate Carry (45/25)
20 Burpees onto Plate
+
3 rounds
30 Front Squats (95/65)
20 Box Jumps/Steps (24/20)

(30:00 CAP)

Strength & Conditioning
Snatch Balance 3 sets x 2 up to 50%
Snatch 3 sets x 3 @ 80%
Back Squat 3, 3, 3, 3+ @ 80%
Press 3, 3, 3, 3+ @ 80%
Deadlift 1 set of 5+ @ 90%
Barbell Row 3 sets x 8

Powerbuilder:
Deadlift build up to a 2RM, then 2×1/2RM
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 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

Save

Posted in Arlington Heights WOD.