08.01.15 | CrossFit, Strength & Conditioning, Rowing Boot Camp, CrossFit Women, Boot Camp, Mobility & Recovery, and Free Class Challenge

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CrossFit
Skill:
Pushing Mechanics

Metcon:
“Partner Murph”
In teams of 2 complete
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run
*Both work at same time, break up reps anyway

Strength & Conditioning
Specific Warm-up: (pvc/empty barbell)
3 x (2+2) Press + Push Press (behind neck)
2 x 3 Jerk Drop Drills (push jerk)

Technique/Drills:
Push Press + Push Jerk (behind the neck)
2 x (2+2) empty bar
2 x (1+1) @40%, 45%, and 50%

Foot work (hands on hips)
5 x 5 with proper recovery

Behind the neck press from split position
2 x 3 empty bar
2 x 3 @ 30 – 40% (light)

Back Squat (1 – 2min r)
4 x 4 @70%

Accessory Work: (Don’t alternate)
Bulgarian split squat 3 x 8/leg
Push ups 3 x AMAP (strict, no knees on the ground)

Mobility:
Hip/quad: Couch stretch 3 x (:30-1:00)/leg
Lats: Foam Roll

CrossFit Women
Coach’s Choice. Come prepared for anything!

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!

Mobility & Recovery
Get your stretch on with this hour dedicated to channeling your inner Supple Leopard.

Free Class Challenge
Encourage your the people in your life to join us for a free class tonight at 6:30 p.m. or Saturday at 9 a.m. RSVP

 

Posted in Arlington Heights WOD.