EFCT 020915

EFCT 020915

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness

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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

Overhead Squat (3 x 8)

*EF 7-11’s (Time)

3 Rounds for Time

7 Pullups

11 Box Jumps 24/20″

7 Overhead Squats 65/45#

11 Box Jumps 24/20″

7 Medicine Ball Cleans 20/14#

11 Box Jumps 24/20″

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*Begin at 60% of 1RM Snatch and add weight each minute

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EF MASTERS WOD

1000m Row

10 Kettlebell Swings

20 Inverted Rows

30 Cal Assault Bike