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

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Programming Notes. Registration to access EAD | CFAH Performance Fueling Prescription resources is now available. The PFP starts December 15. | The final Training Essentials session of 2014 starts December 15. Encourage your friends to join us! | Free Class Challenge Tuesday at 6:30 p.m. & Saturday & 9 a.m. | Holiday Youth AD Session Registration is now open. Holiday Youth AD runs Tuesday, Wednesday & Friday, December 23 – January 3, 10:30 a.m. – 11:30 a.m. This program is ideal for motivated student athletes ages 8 – 15 eager to learn, practice and perfect new skills, and get stronger, faster and more powerful; train hard under the guidance of a NSCA Strength & Conditioning Coach; stay active over the long holiday break; and have fun.

CrossFit
Strength/skill:
Accumulate 100 double Unders(4:1)in as few sets as possible
+
Snatch grip Deadlift 3-3-3-3-3

Metcon
5 rounds (1:30 each) for total reps of snatch:
Row 200m
AMAP power snatch (95/65)

Rest 1:30 between rounds

Strength & Conditioning
Snatch Progression 5×3/70%
Push Jerk 5×3/70%
Front Squat 5×4/70%
Good Mornings 3×10 45/35#

EMOM 8:00
10 Wall Ball shots 20/16#

CrossFit Women
Coach Maggie joins class tonight, working alongside Coach Kristen.

Skill | Pull Up Descents | 6-6-6-6 x 3 seconds / descent with 2′ rest between sets
Start with chin over bar, arms flexed at elbow. Lower from this position for 3 seconds (from chin over bar until arms are fully extended). Enlist support from a partner if you are not yet able to control your descent. If you can complete 4-8 Dead Hang Pull Ups, place a DB between your ankles and complete the descent. If you can complete 9 or more Dead Hang Pull Ups, complete the follow set scheme 3-5-3-5 with 2′ rest between sets.

Strength
3×2 Laps Prowler Push (add weight accordingly)
EMOTM 6′ | 12 KB Swings (35#)

MetCon | Manic Monday | For Total Reps
3′ Double Unders (4:1)
2′ Atomic Sit Ups
1′ Hands Release Push Ups
1′ Rest
3′ Row (kcals)
2′ Goblet Squats
1′ KTE

Boot Camp
Join Coach Jason at 4:30 p.m.

Training Essentials
Week #2, Class #4

Posted in Arlington Heights WOD.