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


CrossFit
Strength:
EMOM x 12:00
1: 2 Laps Farmers Carry
2: 12-15 “Stone” to Box
3: :45 Plank Hold

Metcon:
Inspired by CFG “Triple G-Chipper”

AMRAP 14:00
25 Pull ups
20 GHD Sit ups OR V-ups
15 Pistols
10 cal Row
5 Single Arm DB Push Press (50/35)

Strength & Conditioning
Clean & Jerk
3 x (2+1) @ 70%
3 x (2+1) @ 75%

Clean Pulls
3 x 3 @ 95%

Back Squat
5 x 3 @ 80%

Good Mornings
3 x 8 (appropriate wt for athlete)

30 dips in AFSAP
NO BANDS

Conditioning:
EMOM x 10 (alternate)
O: 6-8 thrusters (55/75)
E: 6 – 8 bar hop burpees

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 6:45 p.m. or Saturday morning at 9 a.m. RSVP

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Posted in Arlington Heights WOD.