Thursday June 7, 2012

CrossFit864


“so that Christ may dwell in your hearts through faith—that you, being rooted and grounded in love, may have strength to comprehend with all the saints what is the breadth and length and height and depth, and to know the love of Christ that surpasses knowledge, that you may be filled with all the fullness of God.”
-Ephesians 3:17-19


Always take hold of things by the smooth handle.
-Thomas Jefferson


Today's Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


Today's WOD
Part 1 - Posted on whiteboard - Starts at times above


Part 2 - Strength
Press 3-3-3-3-3


Part 3 - Conditioning
Complete 3 Rounds - AFAP:
12 Strict Pull-ups (dead hang)
21 Box Jumps (24/20)
Run 400 Meters


Movement Standards for today's workout:
Pull-ups - Athlete must start from a hang with elbows fully extended - no bent elbows at bottom of pull-up. Chin must come over the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable for this workout. This is for every rep - not just a few of them.


Box Jumps - Both feet must leave the ground at the same time and land on the box at the same time. Athlete must fully extend hips and knees on the box.

Train Hard. Train Heavy. Train Smart


BE STRONG!
Jay and Janice