Archive for February, 2013

March 1, 2013 Training Session

Posted in Uncategorized on February 28, 2013 by CrossFit671

1

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

For time:

“Running Fran”

  • 21 x thrusters (95/65)
  • 21 x pull-ups
  • Run 200 meters
  • 15 x thrusters (95/65)
  • 15  x pull-ups
  • Run 300 meters
  • 9 x thrusters (95/65)
  • 9  x pull-ups
  • Run 400 meters
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February 28, 2013 Training Session

Posted in Uncategorized on February 27, 2013 by CrossFit671

1

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

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

B. Strength: Deadlift: 5-5-5+ (65%/75%/85%)

C. Conditioning: METCON

For time:

4-7-4 pyramid of:

  • deadlift (185/135)
  • bar-facing burpee
  • chest-to-bar pull-up

February 27, 2013 Training Session

Posted in Uncategorized on February 26, 2013 by CrossFit671

1

CrossFit 671 Strength and Conditioning:

Group Training times: Open Gym only. Trainers are available when coordinated in advance. Location: CF671 box

Strength and Conditioning Focus Area: Active Recovery, Skill Work

February 26, 2013 Training Session

Posted in Uncategorized on February 25, 2013 by CrossFit671

Tue

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

5 RFT:

  • 6 x regular push-ups
  • 7 x ring push-ups
  • 8 x hand release push-ups
  • Run 400 meters

February 25, 2013 Training Session

Posted in Uncategorized on February 24, 2013 by CrossFit671

Mon

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

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

B. Strength: Back Squat: 5-5-5+ (65%/75%/85%)

C. Conditioning: METCON

AMRAP 17 minutes:

Group Training Sessions Weekly Schedule for Feb 25-March 1, 2013

Posted in Uncategorized on February 23, 2013 by CrossFit671

Group

Here is the CrossFit 671 Strength and Conditioning Group Training Sessions schedule for the week of Feb 25-Mar 1, 2013. A CF671 Trainer runs these sessions. All other periods during the day are Open Gym times but no CF671 Trainers are present unless coordinated in advance.

1. Monday, Feb 25:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0430, 0530 and 1700
Location: CF671
Strength and Conditioning Focus Area: Lower Body, Midline, METCON

2. Tuesday, Feb 26:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0430, 0530 and 1700
Location: CF671
Strength and Conditioning Focus Area: Upper Body, Midline, METCON

3. Wednesday, Feb 27:

CrossFit 671 Strength and Conditioning

CF Group Training times: Open Gym only
Location: CF671 box
Strength and Conditioning Focus Area: Active Recovery, Skill Work

4. Thursday, Feb 28:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0430, 0530 and 1700
Location: CF671
Strength and Conditioning Focus Area: Lower Body, Midline, METCON

5. Friday, Mar 1:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0430, 0530 and 1700
Location: CF671
Strength and Conditioning Focus Area: Upper Body, Midline, METCON

February 22, 2013 Training Session

Posted in Uncategorized on February 21, 2013 by CrossFit671

Fri

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

For time:

  • 15 snatches (65/45)
  • 5 push-ups
  • Run 400 meters
  • 10 snatches (75/55)
  • 10 push-ups
  • Run 300 meters
  • 5 snatches (85/65)
  • 15 push-ups
  • Run 200 meters
  • 3 snatches (95/75)
  • 20 push-ups
  • Run 100 meters
  • 2 snatches (105/85)