03.23.16 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women, and Training Essentials.

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Programming Notes. Be sure to check your email for information on how to pre-order EAD | CFAH tees, tanks & sweats. Not sure what size to order? Check out the samples by the front desk. | Free Saturday, April 16? We’re in search of volunteers to help out with the Athena Classic. See Coach Karen. | Join us Sunday, March 27, 9:30 a.m. for the festive, all-athlete WOD Hunt. Reserve your egg today.

CrossFit
Skill:
Review HSPU progressions

Metcon:
“Blake”
4 rounds for time
100ft OH Plate Lunge (45/25)
30 Box Jumps/Steps (24/20)
20 Wall Ball Shots (20/14)
10 HSPU

32:00 CAP

Strength & Conditioning
Deadlift 70% 4×4
Clean 3-3-1-1-1
VP Single arm Press 3×8
Pull Up 3x AMAP Strict
Prowler Push 3×2 laps
Russian Twist 3×10

Boot Camp
Join us at 4:30 p.m. or 630 p.m. for Hump Day Hysteria.

CrossFit Women
Strength | EMOM x 10
Odds: 4 Strict Press + 6 Ball Slams
Evens: 6 Push Press + 10 Plate Plank Walks (45#)

MetCon | For Time
25 Atomic Sit Ups
+
Five Rounds
100m Run
10 Front Squat (60% 1RM)
+
25 Atomic Sit Ups

Training Essentials
Week #2, Class #4.

Posted in Arlington Heights WOD.