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

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

CrossFit
Skill/Strength | EMOM x 10
Odd: 30-40s Hollow Hang From Bar
Even: 8 Push Press (~60% 1RM Press)

MetCon | 5x :40 Work /:20 Recover for Total Reps
V-Ups
Ball Slams
Renegade Rows (40 / 20)

Strength & Conditioning
Front Squat 3 x 5

Bench 3 x 5

GHD Complex 3 x AMAP

Pull Ups 3 x AMAP

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Sammy Jo at 9:30 a.m. or 4:30 p.m. for Throwdown Thursday

Training Essentials
Week #2, Class #6
The next Training Essentials sessions begin the week of December 4.

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

The November 30, 2017 CrossFit Whiteboard.

Posted in WOD, Workout Of The Day.