May 30, 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: Front Squat: 5-3-1+ (75%/85%/95%)

C. Conditioning: METCON

For time:

  • 12 Thrusters (95/65)
  • 12 knees-to-elbows
  • Run 400 meters
  • 9 Thrusters (95/65)
  • 9 knees-to-elbows
  • Run 300 meters
  • 6 Thrusters (95/65)
  • 6 knees-to-elbows
  • Run 200 meters
  • 3 Thrusters (95/65)
  • 3 knees-to-elbows
  • Run 100 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: 25min @ 80% RPE)

RUN: Off

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

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

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