May 22, 2012 Training Session

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

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

B. Strength: Floor Press: 5-3-1+ (75%/85%/95%)

C. Conditioning: METCON

Death by Tabata

Alternating Tabata Push-ups and Shoulder-to-Overhead

  •  AMRepsAP 20 seconds of push-ups
  • Rest 10 seconds
  • AMRepsAP 20 seconds of Shoulder-to-Overhead (65/45)
  • Rest 10 seconds

Repeat this 14 more times for a total of 16 sets.

Your score is counted by the total number of reps in 16 sets; 8 alternating sets of push-ups and Shoulder-to-Overhead.

—————————————–

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: 8 x 200m, rest 90s, deviate no more than 2-3 seconds)

BIKE: SS Wed, 3S Wed (WOD6 x 1/2M, spin/rest 90s, deviate no more than 2-3 seconds)

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

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