Thursday February 19, 2015

CF864 STRENGTH and CONDITIONING

“But Jesus looked at them and said to them, ‘With men this is impossible, but with God all things are possible.

-Matthew 19:26

"The only way to prove that you're a good sport is to lose."

-Ernie Banks

Today's WOD's - start promptly at:

5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 

3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 

Back Squat - Monday's
PC (Power Clean) - Thursday's

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - PC 1RM (Build up to a heavy single)

d.) Conditioning - AMRAP 10

5 Burpee/Box Jump/Step Down
10 OHS (45/25) plate

A Squat above parallel is NOT a Squat
Rx Movement Standards:
Burpee (chest and thighs touch deck/floor together) jump onto box – hip must open completely on top of box – step off box each rep.

OHS – Rx = 45/25 plate. Stay off toes. Must reach depth to count rep. Please do not drop weights from OH. Thanks! Scale to OHS with PVC if unable to squat with load OH. 

Form! Scale/modify based on your strength/fitness level. Please listen to the movement standards as they are covered before the WOD starts.

Thanks! Work Hard! Have fun!

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

CF864 2015 Pump and Run - May 9, 2015

Check CrossFit864 on Facebook for updates

“The sun did not shine. It was too wet to play. So we sat in the house. All that cold, cold, wet day.” 

-Dr. Seuss, The Cat in the Hat

Have a great day! 

NEVER GIVE UP!
Jay and Janice