CF864 Strength and Conditioning

So that the tested genuineness of your faith—more precious than gold that perishes though it is tested by fire—may be found to result in praise and glory and honor at the revelation of Jesus Christ.
-1 Peter 1:7

“Real gold fears no fire.”
-Randy Alcorn

Today’s WOD’s – start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm-up/Mobility/Skill Work

Buy In – as a group

Strength – Press 1RM

Test your strength today – work up to a heavy single. Make sure to log your numbers in your training journal for reference on future WODs.

Conditioning – AMRAP 10

10 OHS (95/65 bar) or (45/25 plate)
Max rep pull-ups
Start with 5 DU’s and add 5 each round

Rx =

a.) OHS – Must hit parallel or below. Bar/plate FULLY extended/locked out

b.) Complete as many legit/full range of motion pull-ups as possible without coming off the bar. Chin must be completely over the bar/ NO chicken-necking. Arms fully extended at the bottom of each rep. Any hand position.

c.) DU’s (x3 singles)
Example of rounds – round 1 = 5, round 2 = 10, round 3 = 15, etc.

Put your initials on the whiteboard under RX or Scaled before the clock starts.

Scale load today based on your fitness level.

Train to be better not just get by. This includes doing skill work.

Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM/Form

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014

be strong!
Jay and Janice