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

Ryan C swings for the fences.

Ryan C swings for the fences.

Programming Notes. Sign up information will be available Tuesday for The Million Meter Marathon. All event proceeds will support the American Brain Tumor Association. Watch for details in your email Tuesday. | Take time to introduce yourself to the October Training Essentials graduates: Jeff A, Leigh M, Cory, Tyler, Harish & Jeanette. The next Training Essentials sessions start today. Encourage your friends to sign up today and get a jump start on the New Year’s Resolution peeps. | Check your email for info on how to order the new EAD | CFAH wearables. If you didn’t receive the email, see Coach Karen. | Take a moment to check out the Lost & Found table… you could very well find that special item that you’ve been in search of for months. | Free Class Challenge Tuesday at 6:30 p.m. & Saturday at 9 a.m. Encourage your friends to join us!

CrossFit
Strength | 12:00 to find max load for the following complex: 1 press + 3 push press

Metcon | 21-15-9*
Pull Ups
Wall Balls (20/16)
Power Cleans (95/65)

*250m row to start each round

Strength & Conditioning
The new cycle starts today!

Power Clean 3×3/70
Squat 5×5/70
Press 5×5/70
Chin Up 3xAMAP

For Time: 15-12-9 reps of
Ring Dips
Push Ups
Box Jumps 24/20”

Boot Camp
Join Coach Jason for today’s Boot Camp workout.

CrossFit Women
Strength | Split Jerk (from rack) 6-6-6+
Work up to a heavy six, ensuring flawless form & technique along the way. If you exceed 10 reps on the final set, be sure to add weight the next time you Split Jerk.

Skill | Pull Up Descents 5 x 8 x 5-7 seconds / descent
Start with chin over bar, arms flexed at elbow. Lower from this position as slowly as possible until arms are fully extended. Enlist support from a partner if you are not yet able to control your descent for the prescribed duration.

MetCon | AMRAP Monday
8′ AMRAP
8 KB Swings (30#)
4 Burpees
Rest 2′
8′ AMRAP
4 Box Jumps (20″)
8 AbMat Sit Ups
Rest 2′
2′ AMRAP
Row kcals

Training Essentials
Week #1, Class #1

Posted in Arlington Heights WOD.