June 18, 2012 Training Session

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

A. Warm-up: Range of Motion, CF671 Warm-up, Burgener Warm-up

B. Strength: Press: Find 1RM

C. Conditioning: METCON

7 RFT:

3 x Clean and Jerks (115/85)

3 x Hand Stand Push-ups

Run 200 meters


CrossFit 671 CF Endurance:

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

RUN: SS Mon, 3S Mon (WOD: Run 1.5 mile at 85% effort then do 4 x 100 hill sprints at 95-100% effort – do 25 push ups at the top of the hill for all 4 sets of hill sprints; run 1.5 mile at 85% effort)
(A CFE coach will be available to assist – link up location is Matapang Beach Parking Lot at 0500)

SWIM: SS Tue, 3S Tue (WOD:   10 x 50m TT)

BIKE: SS Thur, 3S Thur (WOD: 5 x 1/2M, spin/rest 1:00, hold splits within 2-3 seconds)

Time Trial / Tempo (TT/T) FRI –  Choose ONE sport:

Swim (WOD: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on)

Bike (WOD: 5M TT)

Run (WOD: 5k TT)

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


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