CF864 Strength and Conditioning
For I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and a hope. In those days when you pray, I will listen. If you look for me wholeheartedly, you will find me.
-Jeremiah 29:11-13
“There are no 'if's' in God's world. And no places that are safer than other places. The center of His will is our only safety - let us pray that we may always know it!”
-Corrie ten Boom
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Skill Work - Work on your weakness so it doesn't crush you when it shows up in the next WOD. Don't neglect this important part of your CrossFit training.
Buy In - as a group
Strength - Power Clean 3RM (work up to a heavy triple)
Conditioning
AMRAP - 5
5 No Push-up Burpee
(must clap overhead - arms fully extended. Feet must clear floor)
10 Split Jumps (jumping lunge - alternate legs) Explosive reps.
Rest - 1 Minute
AMRAP - 5
5 One arm KB Push Press (24kg./16kg.) 5 L/R
One arm Farmers Walk (Rack position) Same Kbell
-Length of gym. One arm down - rotate arms and walk back.
Scale based on your strength/skill/fitness level.
Rx = Movement Standards/Load/ROM/Form
What are you training for?
CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014
Men's Roundtable - A Quest for Authentic Manhood
Starts Monday, March 3 (after last WOD) 7:00p.m.
All guys are welcome to join us.
“The sun shines not on us but in us.”
-John Muir
Have a great day!
be strong!
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