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


CrossFit
Strength:
200m Prowler Sprint
100m Walking Lunge
*break up movements any way

Metcon:
25:00 on the clock, with a partner
Buy in:
3 rounds of
50 cal Row
30 Squat Snatches(95/65)

Then in time remaining, establish 1 RM Snatch. This may be a Squat or Power Snatch. Score is combined 1RM Snatches.

Strength & Conditioning
Deadlift
5 x 4 @ 75%

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:
12’ EMOM
1: 8 “Stone” to Box
2: 0:45 sec Plank
3: 0:45 KB Suitcase Carry (switch
sides each round)

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!

Free Class Challenge
Encourage your the people in your life to join us for a free class today at 9 a.m. or Wednesday evening at 6 p.m. RSVP

Save

Posted in Arlington Heights WOD.