11.01.17 | CrossFit, Strength & Conditioning, Boot Camp, Youth AD, and Training Essentials.

Al W bounds an obstacle at the Campton ChiCross Cup in Wasco, IL, on October 29.

CrossFit
Strength | Alternating Tabata Intervals
Hollow Hold (6x)
Atomic Sit Ups (6x)

Metcon | “Carse” | 30 minute cap
*21*18*15*12*9*6*3
Squat Cleans (95 / 65)
Double Unders (1 minute practice per round or 3:1)
Deadlifts (185 / 115)
Box Jumps / Step Ups (24 /20)
–> *Begin each round with two laps Bear Crawl

Strength & Conditioning
Front Squat 3 x 5

Bench 3 x 5

Deadlift 1 x 5

Accessory and/or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Jim at 4:30 p.m. for Hump Day Hysteria

Youth AD
Join Coach Web at 4:30 p.m.

Training Essentials
Week #2, Class #5

 

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

11.01.17 CrossFit Whiteboard.

Posted in Workout Of The Day.