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

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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
Strength:
Barbell Step ups
4×10 (5/leg)
Increase load as able
*1 lap Broad Jump between sets

Metcon:
4 rounds for time
20/15 cal Row
10 Power Snatches (95/65)
10 OHS (95/65)

Strength & Conditioning
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
Functional fitness at it’s finest

Training Essentials
Week #1, Class #2

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Posted in Arlington Heights WOD.