Thursday November 29, 2012

CrossFit864 Strength and Conditioning

Who may climb the mountain of the Lord? Who may stand in his holy place?
⁴ Only those whose hands and hearts are pure, who do not worship idols and never tell lies. They will receive the Lord’s blessings  and have a right relationship with God their savior.
-Psalm 24:3-5

“One day you will wonder what was so important that you put off doing the most important things. 'Someday' can be a thief in the night.” 
-Deborah Brown

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

Warm-up starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above

Strength - Back Squat - Work up to your 3RM

2 X 15 Good mornings (light weight - good form)

Conditioning 

5 Minute AMRAP of:
15 Jumping Squats 
10 Box Jumps (24/20)

Rest - 1 Minute

5 Minute AMRAP of:
15 Push-ups (HR)
10 Goblet Squats (slow, strict reps)

Cash Out - Finish Strong. This is part of the WOD.

"Constantly Varied"
-CrossFit

BE STRONG!
Jay and Janice