CF864 Strength and Conditioning

But the Lord is faithful; he will strengthen you and guard you from the evil one.
-2 Thessalonians 3:3

“We aren’t just thrown on this earth like dice tossed across a table. We are lovingly placed here for a purpose”
-Charles Swindoll

Hump Day WOD’s – start at: 5:15a.m./9:00a.m.

ALL WODs / Buy In – start as a group.

a.) Warm-up/Skill Work/Mobility

b.) WOD – 24-12-8-6 Reps for time:

One Arm KB G2OH (24kg./16kg.)
Bear Crawl – 1 length (stay low/butt down)
50 Meter Waiters Walk (each round)
Plank Hold – 1 Minute at top of push-up (each round)

Split reps 1/2 each side on G2OH
Waiters Walk – one arm locked out OH (same KB that you use for G2OH) switch arms at halfway mark.

Scale based on your strength / fitness level

Partial Reps = NO Rep!

c.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

How much “Skill Work” have you included in your CrossFit training this week? When you find a weakness work it into your skill training. Get better at what you do. Be Strong!

“Don’t knock the weather. If it didn’t change once in a while, nine out of ten people couldn’t start a conversation.”
-Kim Hubbard

Have a great Wednesday!

be strong!
Jay and Janice