March 9, 2012 Training Session

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

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

B. Strength:

  • Deadlift: 3-3-3+ (70%, 80%, 90%)

C. Conditioning: METCON

6 RFT:

  • run 250 meters
  • 7 x deadlifts (185/145)
  • 11 x wall-ball shots, 10 ft (20/14)

—————————————–

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: 5-15 x 75m all out, active rest 25m easy)

Run: SS Fri, 3S Off (WOD:  5K TT)     

Bike: SS Fri, 3S Off (40mins @ 85% RPE)                                                   

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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