July 13, 2012 Training Session

Thanks for the friendship and support Chris. Good luck and safe travels.

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

A. Warm-up: Range of Motion, Burgener Warm-up x 2

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

C. Conditioning: METCON

“Nettles”

3 RFT:

  • 13 hang power cleans (95/65)
  • 13 front squats (95/65)
  • 13 push press (95/65)
  • 13 back squats (95/65)
  • 13 back squat in-place lunges (95/65)
  • rope ascent to 13 feet
  • run 130 meters

———————-

CrossFit 671 CF Endurance:

3+ Hours Before or After CF Strength & Conditioning WOD

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

Swim (WOD: 25mins for distance)

Bike (WOD: 25mins for distance)

Run (WOD: 25mins for distance)

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

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