CF864 Strength and Conditioning
And when you stand praying, if you hold anything against anyone, forgive him, so that your Father in heaven may forgive you your sins. "
-Mark 11:25
“To love means loving the unlovable. To forgive means pardoning the unpardonable. Faith means believing the unbelievable. Hope means hoping when everything seems hopeless.”
-G.K. Chesterton
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
ALL WODs / Buy In - start as a group.
New 3 Week Strength Cycle:
Week 1 - 5RM, Week 2 - 3RM, Week 3 - 1RM (strength test)
Back Squat - Monday's
Press - Thursday's
a.) Warm-up/Skill Work/Mobility
b.) Buy In
c.) Strength - Press 3 (work up to a tough set of 3)
d.) Conditioning - 3 RFT:
Run 400 Meters
21 Push Press (95/65)
12 HSPU
Scale based on your strength/fitness level
e.) Cash Out - Finish Strong
Skill Work - TGU
Rx = Movement Standards-Full ROM/Form/Load
Never Give Up!
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