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

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Programming Notes. Welcome back, Spring Breakers … you’ve been missed! | The pre-order deadline for tees, tanks, hoodies & sweats is today! Place your order. | Be sure to introduce yourself to our newest Training Essentials grads, Alex, Brian, Lisa, Mary & Nichole … and introduce yourself to the folks starting Training Essentials this week. | Save the date … the Athena Classic returns to EAD | CFAH Saturday, April 16. Come out and cheer on your fellow athletes, plus ladies representing 32 CrossFit affiliates from Illinois, Wisconsin and Missouri.

CrossFit
Strength:
EMOM x 10:00
1 Squat Clean and Jerk
(Increase weight every round)

Metcon:
4 rounds for time:
250m Run
12 Power Cleans (95/65)
24 Atomic Sit ups

Strength & Conditioning
Max Week for this cycle is next week.
Snatch Progression 75% 4x
Jerk 80% 5×2
Back Squat 5-3-3-1-1-1
BW Row 4×12
Tabata Pull ups
Broad Jump 3×1 Lap

Boot Camp
Join us at 4:30 p.m. & 6:30 p.m. for Monday Mayhem.

CrossFit Women
Strength | Deadlifts | Timed Volume Sets 3 x 1 minute w/ 1:30 Recovery

MetCon | Bonus Tabata Intervals | :20 Work + :10 Bonus x 8 w/ 2 minutes between movements
Row / Paddle (kcals)
Hands Release Push Ups w/ Plank Hold Recovery
Atomic Sit Ups w/ Flutter Kicks
OTS Ball Drops (16#) w/ Basement Hold
KB Swings w/ SA Farmer’s Carry

Training Essentials
Week #1, Class #1

Posted in Arlington Heights WOD.