March 23, 2012 Training Session

Strength and Conditioning Training Sessions: NO MORNING SESSIONS! 1700 Only.

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

B. Strength:

  • Deadlift: 5-3-1+ (75%, 85%, 95%)

C. Conditioning: METCON

8 RFT:

  • 8 Deadlifts (185/145)
  • 8 Knees-to-elbows
  • 8 kettlebell swings (53/35)
  • Run 200 meters

—————————————–

CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Fri, 3S Off (WOD: 25mins @ 85% RPE)

Run: Off     

Bike: SS Fri, 3S Fri (WOD: 10k TT)

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

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