EFCT 011715

16 Jan
2015

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 Conditioning

1000m Row (Time)

Max Effort 1000m Row

Metcon (No Measure)

EMOM 7 Min

5 Power Snatches
Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Metcon (Time)

27-13-11

Thruster 95/65#

Front Squat 95/65#

Wall Ball 20/14#