June 26, 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: Hang Squat Clean: 5-5-5 (65%/75%/85%)

C. Conditioning: METCON

AMRAP 14 minutes:

  • 2 x Deadlifts (95/65)
  • 3 x Hang Power Cleans (95/65)
  • 3 x Thrusters (95/65)


CrossFit 671 CF Endurance:

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

RUN: Active Rest

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

BIKE: SS Thur, 3S Thur (WOD5 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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