11.03.17 | CrossFit, Strength & Conditioning, and Boot Camp.

Thanks to our Mysterious Giver of Gifts for the three, new 70# Kettlebells that appeared at EAD | CFAH this afternoon. Thank you so much for your generosity!

CrossFit
Strength | EMOM x 8
20 Seconds Plank (choice) + 5 Push Jerks (start at 60%, build as able)

MetCon | 15 Minute AMRAP
50 Double Unders
30 Wall Ball Shots (20 / 14)
10 HSPU
Alternate = 5 Strict DB Press + 5 Dips (Ring, Box, Equalizer, GHD) OR 5 Triceps Push Ups

Strength & Conditioning
Back Squat 3 x 5

Press 3 x 5

Power Clean 4 x 3

Accessory and/or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Sammy Jo at 4:30 p.m. for Ain’t It Fly Friday.

 

 

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

November 3, 2017 Whiteboard.

Posted in Workout Of The Day.