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


CrossFit
Skill:
EMOM x 12:00
1: 20-50 Double Unders
2: 5-10 Dips
3: 10 Pistols

Metcon:
“Airforce WOD”
For time*
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

*4 burpees @start and EMOM until complete. 20:00 CAP.

Rx: 95/65, Rx+: 135/95

Strength & Conditioning
Clean Progression 3 sets x 2 up to 55%
Clean 4 sets x 1 @ 90%
Overhead Squat 1, 1, 1+ @ 90%
Bench 1, 1, 1+ @ 90%
Chin up 35 reps in fewest # of sets
Prowler Sprint 5 sets x 1 lap

Powerbuilder:
Bench Press 5/80, 5/75, 8+/70
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

Save

Posted in Arlington Heights WOD.