12.11.14 | CrossFit, Strength & Conditioning and Boot Camp

Push ups BW
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:
DB press 4-4-4-4-4

Metcon:
4 rounds for time:
50 double Unders (4:1)
2 strict press (95/65)
4 push press
6 push jerks

Strength & Conditioning
3 Position Clean 3×3/70%
Bench Press 3×8/70%
Deadlift 5×5/70%
GHD Hip/Back extensions 3×10
Body Row 4x AMAP

21-15-9 reps of:
Burpees
KTE

Boot Camp
Join Coach Becky for today’s Boot Camp.

Posted in Arlington Heights WOD.