CF864 Strength and Conditioning

Follow the Lord your God and fear Him. Keep His Laws, and listen to His voice. Work for Him, and hold on to Him
-Deuteronomy 13:4

Words which do not give the light of Christ increase the darkness.
-Mother Teresa

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

Skill work – Overhead mobility, lockout / Ankle mobility

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above)

c.) Strength – Press 1RM (set a new 1 rep PR)

d.) Conditioning – 4 RFT

Max Rep Push Press (65% of today’s 1 RM)
10 Strict Pull-ups
7 Clapping Push-ups

Max Rep = as many reps as possible without racking bar
Pull-ups = Goal – all reps unbroken. Any grip
Clapping Push-ups – scaled = x 2 regular hand release push-ups

FORM! If it’s not strict it’s not legit!

e.) Cash Out – Finish Strong!

Post Workout – Hydrate. Mobility. Stretch. Skill. Refuel

Grab a cold “Kill Ciff” for Post WOD recovery.

“Each new day is a blank page in the diary of your life. The secret of success is in turning that diary into the best story you possibly can.”
-Douglas Pagels

Don’t take the many blessings in your life for granted. Give thanks!

be strong(er)!
Jay and Janice