CF864 Strength and Conditioning
But the Spirit produces the fruit of love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control.
-Galatians 5:22
“Educate your children to self-control, to the habit of holding passion and prejudice and evil tendencies subject to an upright and reasoning will, and you have done much to abolish misery from their future and crimes from society.”
-Benjamin Franklin
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
CrossFit Games 14.4 Live tonight at 8:00p.m. at CF864
Come participate or just come hang out and support your fellow CrossFitters.
14.4 will also be Friday's WOD
Rx = Movement Standards/Load/ROM/Form
Skill Work - Goat work.
Buy In - always as a group
Strength - Floor Press 1RM
Conditioning - For Time:
30 Back Squats
Run 1 Mile
30 Strict Pull-ups
Rx Load = your body weight on bar
Pull-ups = any hand position. chin completely over the bar - no chicken necking. arms fully extended (no bent elbows) at the bottom of the movement.
Goal - rack the bar as few times as possible.
Scale based on your strength / fitness level. If you can't squat your body weight to parallel or below reduce the load until you can reach proper depth.
Cash Out - Finish Strong
CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014
be strong!
No comments:
Post a Comment