12.06.17 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, and Free Class Challenge.

Programming Notes.

  • The EAD | CFAH Powerlifting Meet is Saturday, Dec. 9. The competition is open to all EAD | CFAH Athletes. Check out the Blog Post for more info. Register today.
  • There will be an abbreviated class schedule Saturday, Dec. 9 due to the Powerlifting Meet. Be sure to plan accordingly.
  • Performance Enhancement Technique tips & drills for the week of 12.04.17: The Swimmer (as part of the Dynamic Warm Up) & Inverted Hamstring (during cool down / stretching / mobility work).

CrossFit
Strength | Four Sets Each of Rotating Tabata Intervals
Hollow Hold + Superman Hold + Plank Hold

MetCon | “Open 16.2” | Complete as many reps as possible in a four-minute interval of:
25 Toes-to-Bar
50 Double Unders
15 Squat Cleans (135 / 85)
If completed before four minutes, add four minutes to the clock and proceed to the following. If you do not complete the required amount of reps in this or upcoming intervals, keep working through the rep scheme for at least 12 minutes.
25 Toes-to-Bar
50 Double Unders
13 Squat Cleans (185 / 115)
If completed before 8 minutes, add four minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double Unders
11 Squat Cleans (225 / 145)
If completed before 12 minutes, add four minutes to the clock and proceed to:
25 Toes-to-Bar
50 Double Unders
9 Squat Cleans (275 / 175)
If completed before 16 minutes, add four minutes to the clock and proceed to:
25 Toes-to-Bar
50 Double Unders
7 Squat Cleans, (315 / 205)
Stop at 20 minutes.

Strength & Conditioning
Back Squat 3 x 3

Press 3 x 3

Deadlift 1 x 5

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Jim at 4:30 p.m. for Hump Day Hysteria.

Youth Athletic Development
Older Primary School and Middle School students join Coach Web at 4:30 p.m. for strength and conditioning.

Free Class Challenge
Encourage the people in your life to experience the EAD | CFAH training community. Join us for a free class on Wednesday at 6:45 p.m. There will be no free class on Saturday, Dec. 9 due to the Powerlifting Meet. Register today.

 

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

December 6, 2017 CrossFit Whitebaord.

Posted in WOD, Workout Of The Day.