CrossFit864 Strength and Conditioning
“It is the LORD your God you must follow, and him you must revere. Keep his commands and obey him; serve him and hold fast to him.”
-Deuteronomy 13:4
Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.
-Thomas A. Edison
Today’s Schedule: 5:15a.m./9:00a.m.
Arrive early enough (not 30 seconds) to get your warmup in before the Buy In starts. Warmup then clock starts for Buy In.
Buy In
Tabata 8 x 20/10
#1 Alternating:
One Arm Kettlebell Swings (alternate arms each cycle)
Mountain Climbers (Full Range of Motion)
No rest
#2 Alternating:
Overhead Plate Hold (45/25)
Good Mornings (45/25) Form!
Move from the OH Plate Hold straight into GM (good mornings) with same plate. Goal = to hold plate during the entire #2 cycle without putting it down.
Cash Out – Finish Strong! This part of the workout is just as important as any other part.
BE STRONG!
Jay and Janice