10.08.14 | 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 Tuesday at 6:30 p.m. and Saturday at 9 a.m. Invite your friends to join us!

CrossFit
Strength:
10:00 to find max squat clean thruster

Metcon:
AMRAP 18:00
8 KTE
12 power cleans (135/95)
20 lateral bar hops
24 ab mat sit ups
10 wall balls (20/16)

Strength & Conditioning
Deadlift 3×3/90%
Press 5×3/90%
DB Shrugs 3×10

3 rds. for time:
20 Atomic Sit ups
15 KB Swings 53/35#
10 Burpees

CrossFit Women
Skill | Turkish Get Ups
Increase load over 10′.

Strength | Back Squat (6-6-6-6+)
Complete 6 empty bar warm ups to ensure form and depth, then complete three sets of 6 reps increasing load with each set. Finish with one set of 6+; if you exceed 10 reps be sure to add more weight the next time you Back Squat.

MetCon | For Time
100m Row
2 Laps Farmers Carry (35# KB)
200m Row
15 Box Jumps
300m Row
15 Pull Ups
400m Row
15 Atomic Sit Ups
500m
15 Burpees

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 #2

Posted in Arlington Heights WOD.