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


CrossFit
Strength:
Pause (5sec) Front Squat 1-1-1-1-1-1
Rest 60-90s between. Build.

Metcon:
“Bradley”
10 rounds for time:
100m Sprint
10 Pull ups
100m Sprint
10 Burpees
Rest :30sec between rounds
(35:00 CAP)

Compare to 9.28.16

Strength & Conditioning
Clean & Jerk
3 x (2+1) @ 60%
3 x (2+1) @ 70%

Clean Pulls
3 x 3 @ 90%

Back Squat
4 x 3 @ 70%

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

Bulgarian split squats
3 x 8/leg

Conditioning:
12’ AMRAP
10 cal Row
20 OH plate lunges
10 HKR

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.