11.18.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, and Youth AD.

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 …

Strength | Warm up to ~60% then 7 Minutes to establish 1RM OHS (can be taken from rack)

Partner MetCon | For Time | Swing Partners Every 30 Seconds
200 Double Unders
50 OH Plate Lunges (45 / 25)
15 Burpees
100 Double Unders
40 OH Plate Lunges
15 Burpees
50 Double Unders
30 OH Plate Lunges
15 Burpees
25 Double Unders
20 OH Plate Lunges
15 Burpees

Strength & Conditioning
Back Squat 3 x 5

Press 3 x 5

Deadlift 1 x 5

Accessory and / or Skill Work + Stretch / Mobility work

Rowing Boot Camp
Join Coach Karen at 7 a.m. for a challenging hour on and off the Concept2.

Boot Camp
Join Coach Karen at 8 a.m. for Saturday Sensations.

Youth Athletic Development
Join Coach Web at 10:15 a.m. for younger primary & middle school students.

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

November 18, 2017 CrossFit Whiteboard.

Posted in WOD, Workout Of The Day.