February 27, 2014 Training Session

Posted in Uncategorized on February 26, 2014 by CrossFit671

2Strength and Conditioning Training Sessions: 0500 and 1700

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

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

C. Conditioning:

EMOTM 15 minutes:

Score = total reps of snatch push press

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February 26, 2014 Training Session

Posted in Uncategorized on February 25, 2014 by CrossFit671

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CrossFit 671 Strength and Conditioning:

Group Training times: Open Gym only.

Strength and Conditioning Focus Area: Active Recovery, Skill Work

February 25, 2014 Training Session

Posted in Uncategorized on February 24, 2014 by CrossFit671

4

Strength and Conditioning Training Sessions: 0500 and 1700

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

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

C. Conditioning:

For time:

  • 30 x Naked Turkish Get-ups; see demo here: http://vimeo.com/4876796
  • Run 400 meters
  • 30 x wall balls (20/14)
  • Run 400 meters
  • 10 x strict pull-ups

February 24, 2014 Training Session

Posted in Uncategorized on February 23, 2014 by CrossFit671

3

Strength and Conditioning Training Sessions: 0500 and 1700

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

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

C. Conditioning:

For lowest score:

1 round of the following:

  • Tabata Hand release push-ups
  • Rest 1 minute
  • Tabata Air squats
  • Rest 1 minute
  • Tabata Push press (95/65)
  • Rest 1 minute
  • Tabata 4-count flutter kicks

Score = sum of all the lowest scores of each movement

Group Training Sessions Weekly Schedule for February 24-28, 2014

Posted in Uncategorized on February 23, 2014 by CrossFit671

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Here is the schedule for the CrossFit 671 Strength and Conditioning Group Training Sessions for the week of February 24-28, 2014. 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, February 24:

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

2. Tuesday, February 25:

CrossFit 671 Strength and Conditioning

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

3. Wednesday, February 26:

CrossFit 671 Strength and Conditioning

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

4. Thursday, February 27:

CrossFit 671 Strength and Conditioning

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

5. Friday, February 28:

CrossFit 671 Strength and Conditioning

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

February 21, 2014 Training Session

Posted in Uncategorized on February 20, 2014 by CrossFit671

1

Strength and Conditioning Training Sessions: 0500 and 1700

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

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

C. Conditioning:

EMOTM 12 minutes with reps increasing by 1 each minute:

At top of the minute do:

Score = # of the last round successfully completed.

February 20, 2014 Training Session

Posted in Uncategorized on February 19, 2014 by CrossFit671

2

Strength and Conditioning Training Sessions: 0500 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:

For time:

2-6-2 Pyramid reps of: