March 5, 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: 5-5-5+ (65%, 75%, 85%)

C. Conditioning: METCON


3 RFT:

  • Run 400 meters
  • 21 x kettlebell swings (35)
  • 12 x pull-ups


CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Mon, 3S Mon (WOD: 3-7 x 200m on +/- 2:45 (scale in :15 increments as needed), hold within 3-5 seconds)

Run: SS Tue, 3S Tue (WOD:  3-6 x 1200m, 2:00-3:00 rest, hold within 3-5 seconds)     

Bike: SS Wed, 3S Wed (3-7 x 5 min, spin/rest 3:00-4:00, hold highest distance possible across efforts)                                                

Upcoming Events:

  • XTERRA (Guam): scheduled for March 10, 2012  (Team or Solo).  Online registration is open and can be found at
  • Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo).

For more information regarding upcoming CFE events please contact Dave at 685-2312


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