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


CrossFit
Strength:
EMOM x 7:00
2 Squat Snatch
(Build… Start @ ~60-70%)

Metcon:
“Tabata This”
With a Running Clock in 24 minutes:
Tabata Row
Tabata Air Squats
Tabata Pull Ups
Tabata Push Ups
Tabata Sit Ups
1 minute Rest between each Tabata set
Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the eight intervals. Total score is sum of the lowest score for each movement.

Strength & Conditioning
Test Week
Establish 1RM for:
Squat
Press
Deadlift

Powerbuilder:
Bench Press 2/90, 3/85, 5+/80
Push press or DB Press 3×5 with 60% 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.