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


CrossFit
Strength/Skill:
EMOM x 8:00
14 DB Snatch(45/25) + 7 Pull ups
**if you do not complete a round, plank hold :35 on next round in place of movements.

Metcon:
“Wittman”
7 rounds for time:
15 KBS (53/35)
15 Power Cleans (95/65)
15 Box Jumps/Steps (24/20)

30:00 CAP

Strength & Conditioning
Clean & Jerk
2 x (3+1) @ 65%
3 x (2+1) @ 70%

Snatch Pulls
3 x 3 @ 90%

Back Squat
5 x 3 @ 80%

BB Lunges (can sub DB lunges)
3 x 8/leg (appropriate wt for athlete)

50 push ups in as few sets as possible

Conditioning:
4 x 250m run (1:1 work:rest ratio)

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.