12
Dec
2014
2014
EFCT 121314
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
3 ROUNDS OF 10-15 REPS OF:
Samson Stretch (15 seconds)
Overhead Squat with PVC
Good Mornings
Kipping Swings
Wall Facing Squats
Sit-ups
Push-ups
Calf Raises
Prone Back Extensions (15 seconds)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
COACHES CHOICE
***Burpee Penalty for each minute late.***
*EF AMRAP 12 Min Squat Cleans/Push Jerks (AMRAP – Reps)
12 minutes of: (135#/65#)
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks
*EF AMRAP 12 Min 4-3’s (AMRAP – Reps)
12 Min AMRAP – Reps
3 Minutes of Pullups
3 Minutes of Box Jumps
3 Minutes of Dips
3 Minutes of Burpees
