11.12.16 | CrossFit, Strength & Conditioning, Rowing Boot Camp, CrossFit Women, Boot Camp, Mobility & Recovery, and Free Class Challenge

14633687_1465929173434004_8559967554779575221_o
CrossFit
Skill/Strength:
12:00 to complete:
5 Rope Climbs (6 Raise/Lower = 1 Climb)
30 Dips
30 Pistols

Metcon:
5×3:00 on/1:00 off for total reps:
5 Power Cleans
5 Front Squats
5 Push Jerks
20 Double Unders (4:1)

Load= 60% of 1RM Clean and Jerk

Strength & Conditioning
Clean & Jerk 5/60, 3/65, 3/70
Press 5/60, 5/65, 5/70
Strict Pull ups 4×8
Bent over Reverse DB Fly 4×10-15
Bosu Air Squats 4×10
Alternate:
Tabata Atomic Sit ups 6x
Tabata KB Swings 6x

CrossFit Women
Coach’s Choice. Come prepared for anything!

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!

Mobility & Recovery
Get your stretch on with this hour dedicated to channeling your inner Supple Leopard.

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

Save

Posted in Arlington Heights WOD.