March 12, 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: Hang Squat Clean: 3-3-3+ (70%, 80%, 90%)

C. Conditioning: METCON

For time:

  • Run 400 meters
  • 21-15-9 reps of:
    • hang power clean (95/65)
    • pull-ups
  • Run 400 meters

—————————————–

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: 15-25 x 25m TT, active rest easy 50m)

Run: SS Tue, 3S Tue (WOD:  3-7 x 400m, rest 1:00, hold each effort within 2-3 seconds)     

Bike: SS Tue, 3S Tue ( 3-7 x 1k TT, spin/rest 2:00)                                                   

Upcoming Events:

  • 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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