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


CrossFit
Metcons:
“Klepto” Compare to 3.8.17
4 rounds for time:
27 Box Jumps/Steps (24/20)
20 Burpees
11 Squat Cleans (145/100)

Rest 5:00

“Annie”
50-40-30-20-10
Double Unders (3:1)
Sit Ups

40:00 CAP (total time)

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 @ 105%

3 sec pause Back Squat
Build beginning at 60-65%
6 x 3

Alternate between
Kang Squat
3 x 8

3 x 8 Tall Box Jumps

50 push ups in as few sets as possible

Conditioning:
2-4-6-8-10-8-6-4-2
DB Push Pres
DB Alt Lunges
Renegade rows

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.