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

The 5 a.m. Sunrise Crew.

–> Be sure to check out the blog post on the upcoming EAD | CFAH Powerlifting Meet.

CrossFit
Skill | Six Rounds
:10 Top of Dip Hold + 2 Dips
Rest :30-:60 between sets

MetCon | AMRAP x 10
90 Double Unders (3:1)
15 Back Squats (95 / 65)

Post WOD |Accumulate 4:00 of Plank Hold (any variety) in as few sets as possible

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 Kate at 9:30 a.m. or Karen at 4:30 p.m. for Temptation Tuesday.

Training Essentials
Week #2, Class #5
The next Training Essentials sessions start the week of December 4.

 

 

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

November 28 Whiteboard.

Posted in WOD, Workout Of The Day.