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

CrossFit
Skill | EMOM x 10
Odd: 7-10 Kip Swings + 10-15 seconds Hollow Hang from Bar
Even: 1-2 Wall Walks + 10-15 seconds Handstand Hold

MetCon | In a 3 minute window, complete 50 Double Unders, then AMAP
1. Front Squats (95 / 65)
2. TTB
3. Reverse Burpees
4. Shoulder to Overhead (95 / 65)
Rest 1 minute between rounds

 

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 Sammy Jo for Throwdown Friday.

 

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

November 10, 2017 Whiteboard.

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Posted in Workout Of The Day.