12.29.14 | CrossFit, Strength & Conditioning, Boot Camp, and CrossFit Women

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PlanetFitnessBagel

Bagel Buffet Tuesday is just one trick used by the Globo Gyms to entice people to sign gym contracts.

Programming Notes. Register today for the final holiday WOD of the season, Countdown to 2015 EAD | CFAH Style. Classes at 5:30 a.m., 7:30 a.m., 9:30 a.m. & 11:30 a.m. | New class schedule kicks off the week of January 5. Check out the new 6:30 p.m. CrossFit Boot Camp on Monday & Wednesday. | Fed up with holiday over-eating? Check out the EAD | CFAH Performance Fueling Prescription, a nutrition program developed to help our athletes achieve their body composition goals and support their performance fueling requirements. The $25 commitment fee gives you access to program resources and seminars / workshops. | Don’t let the people in your life get sucked in to the annual Resolution Rush to area Globo Gyms and their tried & true “mind games” (check out The Planet Money Workout … the tricks Globo Gyms play on unsuspecting customers). Encourage them to check out EAD | CFAH. Experience. Community. Results.

CrossFit
Strength:
EMOM x8:00
5 Shoulder to Overhead (75% of press)

Metcon:
Tabata intervals for total reps:
Air squats
Deadlifts (115/75)
Bar hop Burpees
Power cleans (115/75)

Rest 1:00 between rounds

Strength & Conditioning
New Strength & Conditioning Cycle begins the week of January 5.

Clean & Jerk 3/50, 3/55, 3/60
Hang Power Snatch 5/50, 5/55, 5/60
Back Squat 3/60, 3/70, 3/70, 3/70, 3/75
OH Lunge 3×3 each leg

Tabata Burpees 8x (:20/:10)

Boot Camp
New! Monday & Wednesday, 6:30 p.m., Boot Camp coming the week of January 5.
Join Coach Jason and kick off the final week of 2014 with a bang.

CrossFit Women
Strength | EMOTM 8′ | 2 Power Clean + 2 Front Squat + 2 Split Jerk (65% 1RM Jerk)

MetCon | Chick Chipper, Part 2 (compare to 08.11.14)
50 Double Unders (3′ Cap) (4:1)
60 Waiter’s Lunges (30 Right Hand, 30 Left Hand) (20#)
50 Anchored Sit Ups
40 Ground to Overhead (20# Gym Ball)
30 KB Swings (30#)
20 Jumping Pull Ups
10 Burpees
1000m Row

Posted in Arlington Heights WOD.