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


CrossFit
Strength/Power:
EMOM. X 12:00
1: 5 Ball Slam Broad Jumps
2: 10 MB Cleans (20/16)
3: 10 GHD Hip Extensions

Metcon:
AMRAP 12:00
16 Wall Ball Shots (20/16)
14 TTB
12 CTD Push ups

Strength & Conditioning
10’ EMOM
Build to a 1RM for the day of
Clean & Jerk, if you miss jerk early,
continue building clean until 10 minutes is up

Snatch Pulls
3 x 3 @ 95%

3 sec pause Back Squat
Build beginning at 50-55%
6 x 3

Alternate between sets of:
BB Lunges (can sub DB lunges)
3 x 10/leg (appropriate wt for athlete)

Bosu ball hamstring curls
3 x 10

50 push ups in as few sets as possible

Conditioning:
2 x 250m row sprints(1:2 w:r 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 6:45 p.m. or Saturday morning at 9 a.m.

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Posted in Arlington Heights WOD.