June 8, 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: Snatch: 5-3-1+ (75%/85%/95%)

C. Conditioning: METCON


* Snatch Complex = 1 x Hang Power Snatch, 1 x Hang Power Snatch + Overhead Squat, 1 x Hang Squat Snatch, 1 x Snatch (full squat snatch from Ground)


CrossFit 671 CF Endurance:

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

SWIM: Active Rest

RUN: SS Fri, 3S Off (WOD: 25min @ 80-85% effort)


Time Trial / Tempo (TT/T) Fri –  Choose ONE sport: Swim/Bike/Run (WOD: 10k)

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


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