Archive for October, 2013

Nov 1, 2013 Training Session

Posted in Uncategorized on October 31, 2013 by CrossFit671

4

Strength and Conditioning Training Sessions: 0500 and 1700

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

B. Strength: Back Squat: 5-3-1+ (75%/85%/95%)

C. Conditioning:

3 RFT:

  • Run 200 meters
  • 10 x back squats (105/75)
  • Run 200 meters
  • 20 x In-place overhead plate lunges (45/25)
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Oct 31, 2013 Training Session

Posted in Uncategorized on October 30, 2013 by CrossFit671

3

Strength and Conditioning Training Sessions: 0500 and 1700

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

B. Strength: Clean and Jerk: 3-3-3+ (70%/80%/90%)

C. Conditioning:

2 RFT:

  • 10 x Clean and Jerks (95/65)
  • 10 x Turkish get-ups, non-dominant arm (35/20)
  • 10 x Clean and Jerks (95/65)
  • 10 x Turkish get-ups, dominant arm (35/20)

Oct 30, 2013 Training Session

Posted in Uncategorized on October 29, 2013 by CrossFit671

2

CrossFit 671 Strength and Conditioning:

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

Strength and Conditioning Focus Area: Active Recovery, Skill Work

Oct 29, 2013 Training Session

Posted in Uncategorized on October 28, 2013 by CrossFit671

1

Strength and Conditioning Training Sessions: 0500 and 1700

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

B. Strength: Snatch: 3-3-3+ (70%/80%/90%)

C. Conditioning:

For time:

  • 21 x Power Snatch (95/65)
  • 21 x knees-to-elbow
  • Run 200 meters
  • 15 x Power Snatch (95/65)
  • 15 x knees-to-elbow
  • Run 300 meters
  • 9 x Power Snatch (95/65)
  • 9 x knees-to-elbow
  • Run 400 meters

Oct 28, 2013 Training Session

Posted in Uncategorized on October 27, 2013 by CrossFit671

2

Strength and Conditioning Training Sessions: 0500 and 1700

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

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

C. Conditioning:

AMRAP 15 minutes:

  • 6 x Box jump up, then step down (20”)
  • 9 x Goblet squats (53/35)
  • 12 x kettlebell swings (53/35)

Group Training Sessions Weekly Schedule for October 28-November 1, 2013

Posted in Uncategorized on October 26, 2013 by CrossFit671

1

Here is the schedule for the CrossFit 671 Strength and Conditioning Group Training Sessions for the week of October 28 to November 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, Oct 28:

CF Group Training times: 0500 and 1700
Strength and Conditioning Focus Area: Lower Body, Midline, METCON

2. Tuesday, Oct 29:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0500 and 1700
Strength and Conditioning Focus Area: Upper Body, Midline, METCON

3. Wednesday, Oct 30:

CrossFit 671 Strength and Conditioning

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

4. Thursday, Oct 31:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0500 and 1700
Strength and Conditioning Focus Area: Lower Body, Midline, METCON

5. Friday, Nov 1:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0500 and 1700
Strength and Conditioning Focus Area: Upper Body, Midline, METCON

Oct 25, 2013 Training Session

Posted in Uncategorized on October 24, 2013 by CrossFit671

1

Strength and Conditioning Training Sessions: 0500 and 1700

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

B. Strength: Press: 3-3-3+ (70%/80%/90%)

C. Conditioning:

5 RFT: