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


CrossFit
Skill/strength:
EMOM x 10:00
Odd: Max Strict Pull ups
Even: 100m Sprint

Metcon:
“The Chief”
5 x 3:00on/1:00off*
3 Power Cleans (135/95)
6 Push ups
9 Air Squats
*pick up where you left off

Strength & Conditioning
Snatch Progression 3 sets x 2 up to 55%
Snatch 3 sets x 3 @ 65%
Front Squat 5, 5, 5 @ 65%
Press 5, 5, 5 @ 65%
Deadlift 1 set of 5 @ 65%
Barbell Row 3 sets x 8

Powerbuilder:
Bench Press 3/85, 4/80, 6+/75
Push Press or DB Press 3×4, 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.