March 30, 2012 Training Session

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

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

B. Strength:

  • Press: 5-3-1+ (75%, 85%, 95%)

C. Conditioning: METCON

6 RFT:

  • 2 x press (95/65 or scale to 90% of 1RM)
  • 3 x push press (95/65 or scale to 90% of 1RM)
  • 4 x push/split jerk (95/65 or scale to 90% of 1RM)
  • 5 x hand-stand push-ups
  • Run 200 meters

—————————————–

CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Off, 3S Fri (WOD: 2 – 5 x 100 w/ 90sec rest)

Run: SS Fri, 3S Off (WOD: 5k @ 85% RPE)     

Bike: Off

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

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