07.29.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, and Boot Camp


9:00 CrossFit
“Jason’s Monster Mash”
w/ a partner. One working at a time, except where indicated.
For time:
Buy in(optional): chug a can of Monster
400m Run (together)
10 Deadlifts (70-80%)
50 Wall Ball Shots (20/16)
50 Ball Slams
250m Farmers Carry (together)
10 Deadlifts (70-80%)
50 OH Plate Lunges (45/25)
50 KBS (53/35)
400m Run (together)
10 Deadlifts (70-80%)
50 TTB
50 Power Cleans (135/95)
250m Sandbag/MB carry (together)
10 Deadlifts (70-80%)
50 Burpees
50 Ab Mat Sit ups

40:00 CAP

Strength & Conditioning
Deadlift
5 x 4 @ 70%

Clean pulls
3 x 3 @ 90%

Clean Complex instruction-led by coach
Focus: Transition drills

Superman-T’s
4 x 10

Tabata: Planks (on elbows)

5 x 5 Tall box jumps

Conditioning:
3RFT
10 Burpees
20 KBS

7:00 CrossFit / Rowing Boot Camp
Join Coach Web for technique, skill development and plenty of time on (and off!) the Concept2.

Fitness Boot Camp
Get your weekend started on the right foot!

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Posted in Arlington Heights WOD.