May 9, 2012 Training Session

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

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

B. Strength: Deadlift: 3-3-3+ (70%/80%/90%)

C. Conditioning: METCON

Running 2/3 Diane

For time:

  • 15 x Deadlifts (225/185)
  • 15 x Hand stand push-ups
  • Run 400 meters
  • 9 x Deadlifts (225/185)
  • 9 x Hand stand push-ups
  • Run 300 meters
  • 6 x Deadlifts (225/185)
  • 6 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 Wed, 3S Off (WOD: 20mins @ 85-90% RPE) 

RUN:  Off

BIKE:  SS Wed, 3S Wed (WOD:  TABATA)

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

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