EFCT 021115

EFCT 021115

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

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