CF864 Strength and Conditioning

Every moving thing that lives shall be food for you. And as I gave you the green plants, I give you everything.
-Genesis 9:3

Obese people and those desiring to lose weight should perform hard work before food. Meals should be taken after exertion and while still panting from fatigue. They should, moreover, only eat once per day and take no baths and sleep on a hard bed and walk naked as long as possible.
-Hippocrates circa 471 BC (The Father of Modern Medicine)

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 – Power Clean 5RM

Conditioning – 150 KBS For Time

Load = 24kg./16kg. American Swings

Every time you stop swinging run 200 meters

CrossFit Games Movement Standards for Kettlebell Swings:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels.

Kettlebell swings that do not meet movement standards are considered scaled.

Scale/modify based on your fitness level.

Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM/Form

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

Have a great day!

be strong!
Jay and Janice