June 25, 2012 Training Session

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

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

B. Strength: Floor Press: 5-5-5 (65%/75%/85%)

C. Conditioning: METCON

6 RFT:


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: 5 x 200m hill sprints @ 85-95% effort)

SWIM: SS Tue, 3S Tue (WOD:   5 x 3mins work @ 85% effort; 2mins rest)

BIKE: SS Thur, 3S Thur (WOD: 5 x 5mins, spin @ 90% effort /rest 2mins)

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

Swim (WOD: 1000m TT)

Bike (WOD: 10M TT)

Run (WOD: 10k TT)

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


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