CF864 Strength and Conditioning
Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship.
-Romans 12:1
“The most sublime act is to set another before you.”
-William Blake
Today's WOD's - Start Promptly at: 5:15a.m./9:00a.m.
Reminder - November Dues (November 1, 2013)
$10.00 Late fee on all dues after Friday, November 1
Thank you very much!
a.) Warm-up - Mobility work / Skill Work / Goat Work
b.) Buy In (starts at the time above)
c.) WOD - EMOM 15
3 Power Cleans + 1 Push Press
6 K2E
Rx Load on cleans = minimum of 135/75
FORM! Rx is more than the amount of weight on the bar.
K2E - Palms forward / knees must touch elbow each rep to count
Today's WOD will catch up with you if you haven't included "cleans" in your skill work. Don't create your own version of the clean with a hybrid mix of 2 or 3 movements (none that look like a power clean.) If you struggle with the form drop the amount of weight on the bar and use this as an opportunity for skill work. Don't neglect the hips. There's a lot of room for hip flexibility and hamstring work for those who struggle to get to parallel without falling forward. Spend a little time on it each day and you will see improvements very quickly.
d.) Cash Out - Finish Strong!
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
be strong!
Jay and Janice
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