CF864 Strength and Conditioning
It does not rejoice at wrongdoing, but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things.
1 Corinthians 13:6-7
“Love all, trust a few, do wrong to none.”
-William Shakespeare
Today's WOD's - 4:15p.m./5:15p.m./6:15p.m.
No 5:15a.m. today
Warm-up/Mobility/Skill Work
Buy In - starts as a group
Current 3 week strength cycle
Week 1: 5RM, Week 2: 3RM, Week 3: 1RM
Back Squat (Monday)
Press (Thursday)
Strength - Press 3RM
Skill work today - work on your clean position / set up and KBS Form
Rx - Based on CF Games Movement Standards
Conditioning
3 RFT:
10 L-Pull-ups
20 KBS (24/16kg.) American
2 Minute Rest
3 RFT:
10 Strict Pull-ups
20 Thrusters (95/65)
Goal - UB reps
7 Minute Cap on each 3 round WOD
Cash Out - Finish Strong
Rx = Movement Standards/Load/ROM/Form
CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014
"Be Ye Men of Valour"
"Centuries ago words were written to be a call and a spur to the faithful servants of Truth and Justice: 'Arm yourselves, and be ye men of valour, and be in readiness for the conflict; for it is better for us to perish in battle than to look upon the outrage of our nation and our altar. As the will of God is in Heaven, even so let it be.'"
-Winston Churchill
Have a great day!
be strong!
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