10
Feb
2015
2015
EFCT 021115
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
10RM : Back Squat (10-10-10)
3RM: Front Squat (3-3-3-3-3)
*EF AMRAP 6 Mins OHS (AMRAP – Reps)
AMRAP 6 Mins
9 Power Snatches, 135/95
15 Power Cleans, 135/95
21 Jerks, 135/95
Max Reps of OHS, 135/95
Score is number of OHS
EF MASTERS WOD
Metcon (Time)
3 Rounds for Time
3 Dips
6 Ring Pushups
9 Wall Balls 10#
EF FOUNDATIONS
*EF FOUNDATIONS – Mobility (No Measure)
20 Cleans PVC/BAR
20 Split Jerks PVC/BAR
20 Push Jerks PVC/BAR
20 Clean & Jerks PVC/BAR
20 Push Press PVC/BAR
20 Snatch PVC/BAR
20 Deadlifts PVC/BAR
*EF FOUNDATIONS – WOD1 (Time)
21-15-9
Kettlebell Swings
Box Jumps
Deadlifts