CF864 Strength and Conditioning
But the Lord is faithful; he will strengthen you and guard you from the evil one.
-2 Thessalonians 3:3
"We aren't just thrown on this earth like dice tossed across a table. We are lovingly placed here for a purpose"
-Charles Swindoll
Hump Day WOD's - start at: 5:15a.m./9:00a.m.
ALL WODs / Buy In - start as a group.
a.) Warm-up/Skill Work/Mobility
b.) WOD - 24-12-8-6 Reps for time:
One Arm KB G2OH (24kg./16kg.)
Bear Crawl - 1 length (stay low/butt down)
50 Meter Waiters Walk (each round)
Plank Hold - 1 Minute at top of push-up (each round)
Split reps 1/2 each side on G2OH
Waiters Walk - one arm locked out OH (same KB that you use for G2OH) switch arms at halfway mark.
Partial Reps = NO Rep!
c.) Cash Out - Finish Strong
Rx = Movement Standards-Full ROM/Form/Load
How much "Skill Work" have you included in your CrossFit training this week? When you find a weakness work it into your skill training. Get better at what you do. Be Strong!
“Don't knock the weather. If it didn't change once in a while, nine out of ten people couldn't start a conversation.”
-Kim Hubbard
Have a great Wednesday!
Jay and Janice
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