864 STRENGTH and CONDITIONING

Monday 07.15.19 – eight.six.four strength and conditioning

Then Peter came to him and asked, “Lord, how often should I forgive someone who sins against me? Seven times?” “No, not seven times,” Jesus replied, “but seventy times seven!
-Matthew 18:21-22

He that cannot forgive others breaks the bridge over which he himself must pass if he would ever reach heaven; for every one has need to be forgiven. 
-George Herbert

Check out CrossFit864 on Instagram / 864 STRONG!

Today’s schedule: START at 8:00a.m./4:15P.M./5:15P.M./6:15P.M.

Strength – You will have 15 minute to find your 3RM Deadlift – work up to a heavy set of 3. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that heavy set of 3 consecutive reps. Not 3 singles. Push each other today. Our priority today = Get Stronger!

864 Strength + Conditioning – The Grind: 5 Rounds

SC – 50M (L) switch hands SC – 50M (R)
20 Push Press
1 Minute Plank Hold (on elbows) 

RX – Form. ROM. RX is more than the amount of weight on the bar.

RX – SC Load 1 x 24kg./16kg. RX – PP Load 95/65

Skill work – Work on strict movements on the rings. Form.

CF864 News:

Support YOUR Community.

July 864 Challenge – Accumulate 5,000 DUs during the month of July. Single unders x 3 (15,000) for the month. Sign up and post your numbers daily.

It’s Monday – Time to get it done!

BE STRONG. 
Jay and Janice