July 6, 2012 Training Session

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

A. Warm-up: Range of Motion, CF 671 Warm-up

B. Strength: Back Squat: 3-3-3 (70%/80%/90%)

C. Conditioning: METCON

For time:

• Run 400 meters
• 20 back squats (65/45)
• 5 box jumps (20″)
• Run 300 meters
• 15 back squats (75/55)
• 10 box jumps (20″)
• Run 200 meters
• 10 back squats (85/65)
• 15 box jumps (20″)
• Run 100 meters
• 5 back squats (95/75)
• 20 box jumps (20″)

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CrossFit 671 CF Endurance:

3+ Hours Before or After CF Strength & Conditioning WOD

Time Trial / Tempo (TT/T) FRI – Choose ONE of the following sports:

Swim (WOD: 3 x 8mins on; 4mins rest)

Bike (WOD: 3 x 8mins on; 4mins rest/spin)

Run (WOD: 3 x 8mins on; 4mins active rest)

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

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