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

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Programming Notes. The Athena Classic returns to EAD | CFAH Saturday, April 18. If you’d like to volunteer for the event, please let a performance coach know ASAP. The volunteer shirt order goes in Tuesday and we want to make sure we have the correct size for you. | Job well done by the 47 EAD | CFAH athletes participating in the 2015 CrossFit Open. Our Leaderboard through 15.3 is posted by the whiteboard. | The next Training Essentials session begins this week. Take time to introduce yourself to our newest athletes, and be sure to welcome the March 2 graduates as they enter classes this week. |Know someone ready to commit to a results-based training program? Encourage them to join us for a Free Class on Tuesday at 6:30 p.m. or Saturday at 9 a.m. | Registration is now open for the Salute, Inc. got freedom? 5k / 10k and Tactical Challenge.

CrossFit
Skill:
EMOM x 6:00
Pull-ups + Box Dips
(Pick sets between 5-10 reps for each)

Metcon:
AMRAP 15:00
5 Front Squats (95/65)
10 Box Step Overs – Forward (24/20)
5 V ups
Run 100m
5 Thrusters (95/65)
10 Box Step Overs – Lateral (24/20)
5 V ups
Run 100m

Strength & Conditioning
Clean & Jerk 2+1/60, 70, 70, 80, 80
Front Squat 5/65, 70, 75
Press 3/70, 80, 90
Deadlift 5 x 3/75
Run 3 x 400 m. 1:00 Rest Interval (RI)
Russian Twist 3 x 15 (over & back) https://youtu.be/qrOXAw5qjgI

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

CrossFit Women
Strength | Turkish Get Ups | 5 X 5 R/L with increasing load

MetCon | Five Rounds for Time
20″ Goblet Squat Basement Hold (35# KB)
100m Farmer’s Carry (35# KB)
10 Loaded Box Step Overs (16″ / 10# DBs)
10 Weighted Sit Ups (15# DB)
Rest 1′

Posted in Arlington Heights WOD.