01.12.15 | CrossFit, Strength & Conditioning, Boot Camp, and CrossFit Women

Programming Notes. Did you set your training goals for January-February-March? Share them with your fellow athletes on the whiteboard. | Head over to CrossFit 155 this weekend to cheer on the EAD | CFAH Athletes competing in the Ice Box Classic. Individuals compete Saturday, and Coach Becky & Patrick S compete as a duo Sunday. | A few spots remain in Coach Kate’s Gymnastic Skills Workshop. The six class session starts Saturday, Jan. 24. Head over to MBO and register today. | Be sure to post your Strength & Conditioning PRs on the blackboard.
Snow Burpees

10:00 to Work on rope climbs (focus on bringing knees/feet up as high as possible and then standing up to make it in as few pulls as possible). You may also work on raises/lowers or static holds on the rope.

AMRAP 13:00
10 KTE
6 Hang Power Snatch (95/65)
40 Double Unders (3:1)

Strength & Conditioning
Hang Power Clean 3/50, 3/60, 3/65, 3/70, 3/70
Snatch High Pull 3/70, 3×3/80
Push Jerk 3/60, 3/65, 3/70, 3/70
Bench Press 4-4-4-4
Hip/Back Extension 3×8

EMOM 7:00
5 Burpees
5 Ball Slams

Boot Camp
Join Coach Jason at 4:30 p.m. and Coach Jim at 6:30 p.m.

CrossFit Women
Skill | Pull Up Descents | 6-6-6-6 x 3 seconds / descent with 2′ rest between sets
Start with chin over bar, arms flexed at elbow. Lower from this position for 3 seconds (from chin over bar until arms are fully extended). Enlist support from a partner if you are not yet able to control your descent. If you can complete 4-8 Dead Hang Pull Ups, place a DB between your ankles and complete the descent. If you can complete 9 or more Dead Hang Pull Ups, complete the follow set scheme 3-5-3-5 with 2′ rest between sets.

Strength | 10′ Turkish Get Ups | Increase Load w/ Each Rep
MetCon | For Total Reps |
Tabata This & That
Alternating DB Snatch (30#)
Walking Planks
Split Lunges
TRX Body Rows
4’ Row (for kcals)


Posted in Arlington Heights WOD.