11.08.17 | CrossFit, Strength & Conditioning, Boot Camp, Youth AD, and Free Class Challenge.

CrossFit
Skill & Strength | EMOM x 12
1: 10 KB Swings (Russian or American) (70 / 53)
2: 10 Box Jumps
3: 20 Plank Alternating Leg Lifts

Metcon | 1/2 “Holleyman” | 15 Rounds
5 Wall Ball Shots (20 / 16)
3 HSPU
1 Power Clean (185 / 125)*

*If unable to do Rx weight for Power Cleans, go 80-90% of your 1RM

 

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 Jim at 4:30 p.m. for Hump Day Hysteria

 

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

 

Free Class Challenge
Encourage the folks in your life to learn more about training at EAD | CFAH. Register for the Free Class Challenge on Wednesday at 6:45 p.m. or Saturday at 9 a.m.

 

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

November 8, 2017 Whiteboard.

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Posted in WOD, Workout Of The Day.