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


CrossFit
Strength:
Tall Box Jumps 5×3
Squat Snatch 5×1 (build)

Metcon:
600m Run
50 Lateral Box Overs (24/20)
40 Ab Mat Sit ups
30 TTB
20 DB Snatches (45/25)
10 CTB Pull ups

Rx+ options: 30/24, 50/35, Muscle ups

Strength & Conditioning
Snatch Progression 3 sets x 2 up to 55%
Snatch 3 sets x 2 @ 85%
Front Squat 2, 2, 2+ @ 85%
Press 2, 2, 2+ @ 85%
Deadlift 1 set of 5+ @ 92.5%
Barbell Row 3 sets x 8

Powerbuilder:
Bench Press 3+/90
Push press or DB Press 3×10 at 50% of last week’s weight
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.