CF864 Strength and Conditioning

For I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and a hope. In those days when you pray, I will listen. If you look for me wholeheartedly, you will find me.
-Jeremiah 29:11-13

“There are no ‘if’s’ in God’s world. And no places that are safer than other places. The center of His will is our only safety – let us pray that we may always know it!”
-Corrie ten Boom

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

Skill Work – Work on your weakness so it doesn’t crush you when it shows up in the next WOD. Don’t neglect this important part of your CrossFit training.

Buy In – as a group

Strength – Power Clean 3RM (work up to a heavy triple)

Conditioning

AMRAP – 5
5 No Push-up Burpee
(must clap overhead – arms fully extended. Feet must clear floor)
10 Split Jumps (jumping lunge – alternate legs) Explosive reps.

Rest – 1 Minute

AMRAP – 5
5 One arm KB Push Press (24kg./16kg.) 5 L/R
One arm Farmers Walk (Rack position) Same Kbell
-Length of gym. One arm down – rotate arms and walk back.

Scale based on your strength/skill/fitness level.

Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM/Form

What are you training for?

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

Men’s Roundtable – A Quest for Authentic Manhood
Starts Monday, March 3 (after last WOD) 7:00p.m.
All guys are welcome to join us.

“The sun shines not on us but in us.”
-John Muir

Have a great day!

be strong!
Jay and Janice