January 25, 2012 Training Session

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

A. Warm-up: Range of Motion, CF 671 Warm-up

B. Strength:

  • Front Squat: 5-3-1+ (75%, 85%, 95% of 1RM)

C. Conditioning: METCON

AMRAP 20 minutes

  • 5 x Front Squats (115/85)
  • Sprint 25 meters to pull-up bar
  • 5 x chest-to-bar pull-ups
  • Sprint 25 meters to barbell

—————————————–

CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD
Choose ONE of the following sports:

Swim: SS Fri, 3S Fri (WOD: 15 – 25 x 50 m/y on 1:00, hold within 3-5 seconds)

Run: Off

Bike: SS Wed, 3S Wed (WOD: 3 – 6 x 4:00, spin/rest 4:00)

Upcoming Events:

  • XTERRA (Guam): scheduled for March 10, 2012  (Team or Solo)
  • Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo)

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

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: