May 2, 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: 5-5-5+ (65%/75%/85%)

C. Conditioning: METCON

For time:


CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

SWIM: SS Wed, 3S Off (WOD:  1000m @ 85-95% RPE)

RUN:  Off

BIKE:  SS Wed, 3S Wed (WOD: 3 x 5k, spin/rest 2:00, deviate no more than +/- 3-5 seconds)

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


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