May 15, 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: 3-3-3+ (70%/80%/90%)

C. Conditioning: METCON

AMRAP 12 minutes:

  • 1 x power clean (95/65)
  • 2 x strict press (95/65)
  • 3 x push press (95/65)
  • 4 x push/split  jerk (95/65)
  • 6 x in-place back-squat lunge (95/65)

—————————————–

CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

SWIM: Off

RUN:  SS Tue, 3S Tue (WOD: 4  x 800m rest 6:00, deviate no more than 2-3 seconds)

BIKE:  SS Wed, 3S Wed (WOD:  4 x 6:00 TT, spin/rest) 3:00 deviate no more than +/- 3-5 seconds)

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

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