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

Review all Barbell movements

Metcon (w/ a partner):
50 Back Squats
50 Front Squats
50 Overhead Squats
400m Run (together)
50 Press
50 Push Press
50 Push Jerk
400m Run (together)
50 Hang Power Cleans
400m Run (together)
50 Power Snatches
400m Run (together)

Rx: 45/35, reps are divided between partners, runs are done together.

(35:00 CAP)

Strength & Conditioning
Test Week!
Establish 1RM for:
Front Squat
Box Jump

Deadlift work up to a 1RM
Press 2/90, 3/85, 5+/80
Front Squat or High Bar, Paused Squat 3×5 with 60% of last week’s weight
Closegrip Bench, Dips, or Hover Bench 3×5 with 60% of last week’s weight
See Coach for assistance exercises.

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.