March 6, 2012 Training Session

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

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

B. Strength:

  • Back Squat: 3-3-3+ (70%, 80%, 90%)

C. Conditioning: METCON

For time:

On the minute, until 75 back squats are completed, do:

  • 7 x jumping squats
  • Max reps, back squats (75)

At the top of each minute, do seven jumping squats and then the maximum amount of back squats for the rest of the minute. Continue until 75 back squats are completed.

—————————————–

CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: Off

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 http://xterraguam.com/
  • 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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