CF864 Strength and Conditioning
You are my lamp, O LORD; the LORD turns my darkness into light.
2 Samulel 22:29
“The devil, darkness, and death may swagger and boast, the pangs of life will sting for a while longer, but don’t worry; the forces of evil are breathing their last. Not to worry…He’s risen!”
-Charles Swindoll
Hump Day WOD’s – start at: 5:15a.m./9:00a.m.
Constantly Varied – Be Prepared for the Unexpected
-CrossFit
ALL WODs / Buy In – start as a group.
a.) Warm-up/Skill Work/Goat Work/Mobility
b.) Buy In – Starts as a group
c.) WOD – 3 Rounds of:
1 Minute ME at each station
Atlas Stone to Shoulder
Mountain Climbers
Single Unders
OH Plate Hold
Plank
Rest 1 Minute
Movement Standards:
Atlas Stone – AHAP. Ground to Shoulder. Alternate shoulders
Mountain Climber – Full ROM. No short, choppy reps.
Single Unders – Fast. Keep the rope moving.
OH Plate Hold – Arms locked out. Load = 45/25 plate.
Plank – On elbows. Stay tight and flat, No sagging.
d.) Cash Out – Finish Strong
Do you always skip/neglect the skill work? Does it show in your WODs?
Skill Work – “Grace” Barbells for Boobs (this weekend)
30 Clean and Jerks for time
Rack Position / OH Position
“Blessed is he who expects nothing, for he shall never be disappointed.” (Benjamin Franklin)
Have a great Wednesday!
Never Give Up!
Jay and Janice