January 13, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength:

  • Snatch: 3-3-3+ (70%, 80%, 90% of 1RM)

C. Conditioning: METCON

For time:

5-10-5 ladder of:

  • kettlebell swing (35/20)
  • Toes-to-bar
  • AbMat Sit-up


CrossFit 671 CF Endurance

3+ Hours Before or After CFE Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Off, 3S Fri (WOD: 15-20 x 50meters in 1 min, rest for 1 min between each)

Run: SS Fri, 3S Off (WOD: 5k Time Trial at 85% 5k pace)

Bike: SS Sat, 3S Sat (WOD: 5k Time Trial at 85% 5k pace)

Upcoming Events

  • Stick – N – Back Super Sprint Triathlon: scheduled for January 2012.
  • XTERRA  (Guam): scheduled for March 10, 2012  (Team or Solo)
  • Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo)

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