11.21.16 | CrossFit, Strength & Conditioning, Boot Camp and Training Essentials

Photo by: Jim Inman / Buckshot Images (www.buckshotimages.zenfolio.com)

Photo by: Jim Inman / Buckshot Images (www.buckshotimages.zenfolio.com)

Programming Notes. Check your email for the access link to the EAD | CFAH Online Store to pre-order tees, hoodies & sweats. Pre-order deadline is Monday, Nov. 28. | Thanksgiving Week Schedule. Regular class schedule Monday & Tuesday. Wednesday is “Earn Your Second Helping” — 5 a.m., 6 a.m., 9:30 a.m., 4:30 p.m., 5:30 p.m. & 6:45 p.m. Thursday is “Thanksgiving Morning Boot Camp” — 7 a.m. & 8 a.m. Friday is “Pumpkin Pie Purge” — 5:30 a.m., 7 a.m. & 9 a.m.

CrossFit
Skill:
EMOM x 10:00
Odd: 8-10 Body Rows
Even: 8-10 Eccentric Push ups

Metcon:
AMRAP 16:00*
3 Power Cleans (105/75) (Rx+: 135/95)
6 Front Squats
9 Shoulder to Overhead
*10 Bar Hop Burpees @ start, 4:00, 8:00, 12:00

Strength & Conditioning
Clean & Jerk 3/65, 3/70, 3/75
Press 5/75, 5/80, 5/85
Bent over Reverse DB Fly 4×10-15
Body Row 5xAMAP (horizontal)
Tabata Flutter Kicks 8x
Box Jumps 4×15, 1:00 rest

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

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.