May 23, 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: 5-3-1+ (75%/85%/95%)

C. Conditioning: METCON

6 RFT:

  • 10 deadlifts (155/115)
  • 10 toes-to-bar
  • Run 300 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: 25 x 25m on 0:30, deviate no more than 2-3 seconds)

RUN: Off

BIKE: SS Wed, 3S Wed (WOD: 6 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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