October 19, 2011 Training Session

 
CrossFit Strength and Conditioning Training Sessions: 0430, 0530, and 1700
Location: CF 671 box

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength:

  • Overhead Squat: 3-3-3+ (70%, 80%, 90% of your 1RM)

C. Conditioning: WOD:

6 RFT:

  • 10 OHS (95/65)
  • 20 double-unders (sub with 60 single rope turns)

————————————————–

CF671 CF Endurance Training Session:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Wed, 3S Off (WOD: 16 x 50m, resting 15-20sec between each 50m)

Run: SS Wed, 3S Off (WOD: 5k Time Trial)

Bike: SS Wed, 3S Wed (WOD: 40mins (75-80%THR) or 75% of Rate of Perceived Exertion (RPE) = Somewhat hard – steady pace).

Upcoming Events:

– Micronesian Cup (Outrigger Canoe Regatta) scheduled for October 28-30, 2011

– 18th Annual Rota Blue Triathlon scheduled for November 12, 2011 on the beautiful island of Rota

For more information regarding these upcoming events please contact Dave at 688-7698.

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