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

HSPU 5x Submax sets
Crossover Carry 5×2 laps

w/ a partner(M/M, F/F)
AMRAP 22:00*
12 Sandbag Ground-to-OH (40/20)
12 KB Suitcase Deadlifts (53/35)
12 Burpee Box Overs (24/20)
*One partner works, one Runs 200m. Then switch. Pick up where your partner left off.

Strength & Conditioning
Snatch Balance 3 sets x 2 up to 50%
Snatch 4 sets x 1 @ 90%
Back Squat 1, 1, 1+ @ 90%
Press 1, 1, 1+ @ 90%
Deadlift 1 set of 2+ @ 95%
Barbell Row 3 sets x 8

Deadlift work up to a 5RM, then 3×3/5RM
Press 5/80, 5/75, 8+/70
Front Squat or High Bar, Paused Squat 3×6, all sets 1-2 reps from failure
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


Posted in Arlington Heights WOD.