February 10, 2012 Training Session

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

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

B. Strength:

  • Press: Find your 1RM

C. Conditioning: METCON

AMRAP 20 minutes:

  • 2 x hang power cleans (95/65)
  • 2 x push press (95/65)
  • 3 x push jerk (95/65)
  • Sprint 100 meters

—————————————–

CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Off, 3S Fri (WOD: 10-20 x 50m on 0:45, hold within 3-5 seconds)

Run: SS Fri, 3S Sat (WOD: 7mile @ 95% of 10k TT pace)      

Bike: Off

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

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