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


CrossFit
Strength:
EMOM x 5:00
2 Hang Squat Cleans (build)

EMOM x 5:00
2 Squat Cleans (build)

*the goal is to build weight for the entire 10 sets

Metcon:
AMRAP 5:00
10 Pull ups
10 Push ups

EMOM x 5:00
Buy in: 35 Double Unders(3:1)
AMAP MB Cleans (20/16)

AMRAP 5:00
10 Atomic Sit ups
10 Air Squats

EMOM x 5:00
Buy In: 10 Burpees
AMAP Ball Slams

*Rest 1:00 between each 5:00 segment, score is total reps completed (not counting buy ins)

Strength & Conditioning
Clean Complex
1 muscle clean + 1 power clean + clean
3 x @ 50-55%
4 x @ 55-65%

Clean Pulls
3 x 3 @ 100%

Back Squat
5 x 3 @ 80%

Alternate between:
Good Mornings
3 x 8 (appropriate wt for athlete)

Bulgarian split squats
3 x 8/leg

Conditioning:
10’ AMRAP
8 pull ups
8 v-ups
8 switch lunges (per leg)

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.