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


CrossFit
Strength/Power:
7:00 to complete
100m Farmers Carry
100m Sprint
100m Suitcase Carry
100m Sprint

Metcon:
“Ship”
9 rounds for time
7 Squat Cleans
8 Burpee Box Jumps/Steps
Rx: (155/105, 30/24)
Rx+: (185/135, 36/30)

(30:00 CAP)

Strength & Conditioning
Transition Week
Snatch Progression
3 sets x 2 up to 55%
Snatch
3 sets x 3 @ 65%
Front Squat
6, 6, 6+ @ 65%
Press
6, 6, 6+ @ 65%
Deadlift
1 set of 5+ @ 82.5%
Barbell Row 3 sets x 8

Powerbuilder:
Test Week
Establish 1RM for Bench Press
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.