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


CrossFit
Strength:
5:00 to build up to starting weight for Snatch

EMOM x 5:00
1 Snatch (build to 1RM for the day)

Metcon:
5 rounds for time
400m Run
14 Slam Ball Toss Burpee Box Overs (30/24)**

**slam ball starts on one side of your box, you will pick it up and toss it Forward to the other side of the box, then drop into a burpee, stand up and get over your box (forward, NOT lateral) to complete the first rep

20:00 CAP

Strength & Conditioning
Clean & Jerk
3 x (2+1) @ 75%
2 x (2+1) @ 80%

Snatch Pulls 3 x 3 @ 100%

Back Squat
3 x 3 @ 85%

Kang Squat
3 x 8

50 push ups in as few sets as possible

Conditioning:
10 – 8 – 6 – 4 – 2
DB Snatch
Waiter’s lunge
DB thrusters

 

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.