01.19.18 | CrossFit, Strength & Conditioning, Boot Camp, and Open Gym.

  • Great time had by all at Sunday’s Wet & Wild WOD. Thanks to Coach Jeff & Coach Sammy Jo for organizing. Check out a few event pics here.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Save the date! Join us Saturday, Feb. 17 for the American Heart Association Work Heart Play Heart fundraiser. Read more.
  • Be sure to tell your friends & loved ones about our New Athlete Starter Package. Read more.
  • Check out the EAD | CFAH YouTube Channel for this week’s Performance Enhancement Technique, a revisit of the Iron Cross, a standard movement in the EAD | CFAH Dynamic Warm Up. And, if you haven’t already, be sure to book your free movement screen with our resident physical therapist, Chris Arce.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • The EAD | CFAH Special Events Calendar is here! Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Skill:
4x250m Row
1:1 work:rest
Aim for consistency across all 4 rounds, SPM under 30

Metcon:
For total reps
3:00 Squat Snatch (60% 1RM)
3:00 Row for cal
2:00 Squat Snatch (70% 1RM)
2:00 Row for cal
1:00 Squat Snatch (80% 1RM)
1:00 Row for cal

Strength & Conditioning
Oly/Strength:

1) Jerk + Push Jerk (from rack)
5 x (2+1) @ 70-75%

2) “She Bear” Complex
7 attempts at heaviest complex of
Power Snatch + OHS + Snatch + OHS + Snatch Balance + OHS

3) Front Squat
5 x 3 @ 80%

4) 3 x AMAP strict pull ups (try to beat previous reps)

Conditioning:

5’ EMOM _X_ PUs
+
3 rds for total reps
2:00 Snatch (increase -rd 1 @60%, rd 2 @70%, and rd. 3 @80%)
1:00 row for cal
1:00 rest

If you did Friday’s Metcon and you’re lifting on Saturday:

5’ EMOM _X_ PUs
+
3 rds for total reps
2:00 row for cal
1:00 HSPU
1:00 rest

Boot Camp
Join Coach Sammy Jo at 4:30 p.m. for Friday Finale.

Open Gym
Join us at 9:30 a.m. – 10:30 a.m., Noon – 1 p.m., or 4:30 p.m. – 7:30 p.m.

The January 19 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Open Gym athletes.

Posted in WOD, Workout Of The Day.