March 19, 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: 3-3-3+ (70%, 80%, 90%)

C. Conditioning: METCON

6 rounds for time:


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: 4-8 x 200m on 2:45, scale in :15 increments as needed, hold each effort within 3-5 seconds)

Run: SS Tue, 3S Tue (WOD:  4-8 x 400m, rest 1:00, hold each effort within 2-3 seconds)     

Bike: SS Wed, 3S Wed (WOD: 3-5 x 5k, spin 1M or rest 5:00 between, hold each effort within 5-10 seconds)


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