01
Jan
2015
2015
EFCT 010215
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
*EF AMRAP 15 Min CJ/Wall Balls (AMRAP – Rounds and Reps)
15 Min AMRAP
30 Clean & Jerks 95/33#
30 Wall Balls 20/14#
21 Clean & Jerks 115/53#
30 Wall Balls 20/14#
15 Clean & Jerks 135/73#
30 Wall Balls 20/14#
9 Clean & Jerks 155/103#
30 Wall Balls 20/14#
If all reps are completed begin again and get as far as possible in the remainder of the 15 Mins.
