Wednesday 2/18/15 Training

UPCOMING

 

2/21 WBBC Graduation-CrossFit Class moved to 11:30am

 

2/28 Friday Night Lights-CrossFit Games Open 5-8pm (free class)

 

3/7 WBBC Enlistment Day-CrossFit Class moved to 11am

 

3/14 Food As Fuel Seminar 11am-1pm

 

 

Strength

 

Every 90 seconds for 15 minutes

4 deadlifts

3 hang power cleans

2 front squats

1 shoulder to overhead

 

 

Conditioning

 

5 rounds

20 russian kettlebell swings

Plank

 

Advanced

70/50#

2 minute plank

 

Intermediate

50/35#

1:30 plank

 

Beginner

35/26#

1 minute plank

 

 

Notes

Russian swings are to eye height

Pacing should be smooth and steady-80% effort