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

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Program Reminders. Be sure to vote for your favorite T-shirt sayings this week … look for the list of sayings on the whiteboard under the flag. | The next Training Essentials sessions start the week of October 6. | Free Class Challenge is Tuesday at 6:30 p.m. and Saturday at 9 a.m. Invite your friends to join us!

CrossFit
Strength | Deadlift (touch and go) 4-4-4-4-4

Metcon:
AMRAP 4:00
6 stick jumps (20/16) each side
10 air squats
rest 1:00
AMRAP 4:00
6 Burpees
10 push press (45/35)
Rest 1:00
AMRAP 4:00
6 atomic sit-ups
10 wall balls (20/16)

Strength & Conditioning
Power Snatch 1-1-1-1-1
Squat 4 X 3 @90%
Turkish Get Ups  3-3-3-3 each side

EMOM 10:00
7 Lunge Steps
7 Push Ups (hand release)

CrossFit Women
Skill | Accumulate 3′ in a Hollow Rock Position or complete 100 Hollow Rocks

MetCon | For Total Reps | Running Clock
1′ Burpees
2′ Ball Slams (15#)
4′ Row
2′ Rest
1′ Wall Sit w/ 6# MB OH
2′ KB Swings (30#)
800m Run
2′ Rest
1′ Wall Balls (16#)
2′ MB Cleans (16#)
4′ Double Unders

Boot Camp
Today’s Boot Camp programming will be posted on the whiteboard.Know an area educator or staff member? Invite them to join us for Boot Camp. The convenient 4:30 p.m. start time is a perfect fit for their schedule.

Training Essentials
Week #1, Class #1

Posted in Arlington Heights WOD.