12.04.14 | Crossfit, Strength & Conditioning, and Boot Camp

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Programming Notes. Take time to introduce yourself to the athletes joining us starting this week for Training Essentials. The final Training Essentials sessions of 2014 begin the week of December 15. Encourage your friends to join us. | Info to come Monday, Dec. 15 on the new EAD | CFAH Performance Fueling Prescription … just in time for your New Year’s Resolution. | Youth Athletic Development Holiday Camp registration is now open. The six-class session runs Tuesday, Wednesday & Friday, 10:30 a.m. – 11:30 a.m., December 22 – January 2. Separate classes for athletes ages 8-12 and 13-15. Athletes ages 16 and above are eligible for regular classes after successful completion of Training Essentials. See Coach Karen for more info. | Save the dates for the next Holiday WODs — “Winter Wonderland WOD,” Saturday, Dec. 20 (9 a.m. class only). “12 Days of Christmas,” Wednesday, Dec. 24. “Christmas Gone Bad,” Friday, Dec. 26. “Countdown to 2015 EAD Style,” Wednesday, Dec. 31. Be sure to reserve your spot … the holiday WODs always reach capacity. No classes Thursday, Dec. 25 or Thursday, Jan. 1.

Strength/Skill: accumulate 75 KBS(53/35) in as few sets as possible

AMRAP 16:00
500m row
40 air squats
20 pushups
10 power snatches (95/65)

Strength & Conditioning
Overhead Squat 3×3/75%
Snatch Progression 3×3/80%
DB Press 3×5/75%
GHD Sit Ups 3×12
RDL 5×5 light/moderate

In as few sets as possible | 50 Pull ups

Boot Camp
Join Coach Becky for today’s Boot Camp

Posted in Arlington Heights WOD.