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

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 | 3 x 20 Unbroken KB Swings | Pick a challenging weight that supports good solid movement technique | Rest 30 seconds to one minute between sets

3 x 10 GHD Back, Hip or Back-Hip Extension | Rest 30 seconds to one minute between sets

MetCon | 21-15-9
Push Jerk (95 / 65)
Row for Calories
OH Lunge Steps (95 / 65)

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 Sammy Jo at 9:30 a.m. or 4:30 p.m. for Triumphant Thursday.

Training Essentials
Week #1, Class #3

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

December 7, 2017 Whiteboard.

Posted in WOD, Workout Of The Day.