11.14.17 | CrossFit, Strength & Conditioning, Boot Camp, and Training Essentials.

Save the Date! The EAD | CFAH Powerlifting Competition is slated for Saturday, Dec. 9. The competition is open to all current EAD | CFAH Athletes. Competitors will test their training across three lifts: Back Squat, Bench Press and Deadlift. More information coming soon …

CrossFit
Strength | Three rounds
1:00 KBS (70 / 53)
:30s MB Plyo Push Ups
:30s Rest

MetCon | Four Rounds
60 Double Unders (4:1)
15 Push Jerks (105 / 75 or Rx+ 135 / 95)
1 Rope Climb (Rx+ 2 Rope Climbs)

Strength & Conditioning
Back Squat 3 x 5

Press 3 x 5

Deadlift 1 x 5

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Sammy Jo at 9:30 a.m. or Coach Jim at 4:30 p.m. for Temptation Tuesday.

Training Essentials
Week #2, Class #5

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

November 14, 2017 Whiteboard.

Posted in WOD, Workout Of The Day.