June 21, 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: Find 1RM

C. Conditioning: METCON

A. Proceed through the sequence below completing as many reps as possible in 5 minutes of:

  • 10 Snatch (M 75 / F 45 lbs)
  • 10 Snatch (M 85 / F 55 lbs)
  • Etc

Score is total successful reps completed.

B.  Rest 2 minutes

C. Proceed through the sequence below completing as many reps as possible in 3 minutes of:

  • 15 push-ups
  • 15 Weighted push-ups (M 10 / F 5 lbs)
  • Etc

Score is total successful reps completed.

D. Rest 2 minutes

E. Proceed through the sequence below completing as many reps as possible in 3 minutes of:

Score is total successful reps completed.

Total score = A+C+E

—————————–

CrossFit 671 CF Endurance:

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

RUN: Active Rest

SWIM: SS Thur, 3S Off (10 x 50m @ 90%, 25m Easy; if more rest is needed, then take it after finishing 25m Easy)

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.


Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: