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


CrossFit
Strength:
With a Partner*
5×10 KBS (heavier than you normally swing)
*One works, one holds Hollow position. You will each complete 5 rounds

Metcon:
“Tabata Barbell”

Tabata intervals for total reps:
Deadlift 185/125
Hang Power Clean 135/95
Front Squat 85/65
Push Press 65/35

1:00 rest between each
Compare to 3.15.17

Strength & Conditioning
Clean & Jerk Complex
Clean + 2 Front Squats + Jerk
3 @ 75%
3 @ 80%

Clean Pulls
3 x 3 @ 107%

Back Squat
5 x 3 @ 85%

Alternate between:
3 x 8-12 Hip Bridges (appropriate wt for athlete)
3 x 12 Strict TTB or V ups

Conditioning:
800 meter sled pull

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.