28
May
2015
2015
EFCT 052915
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
3 ROUNDS OF 10-15 REPS OF:
PVC Overhead Squats
Good Mornings
Kipping Swings
Wall Facing Squats
Sit-ups
Push-ups
PVC Thrusters
10 Mins of Kettlebell Snatch & Kettlebell Clean
5×5: Front Squat (Based on 1RM Clean) + 3 Jerks (5+3-5+3-5+3-5+3-5+3)
1X5+3@60%, 1X5+3@70%, 1X5+3@75%, 1X5+3@80%, 1X5+3@75%
Metcon (Time)
For Time
50 Double unders
60 Second Plank Hold
40 Push Press 115/65#
60 Second Plank Hold
30 Box Jumps 24/20″
60 Second Plank Hold
20 Burpees
60 Second Plank Hold
10 Toes to Bar
60 Second Plank Hold
*10 Burpee Penalty for each break on Plank Holds.
EF MASTERS & FOUNDATIONS WOD
*EF FOUNDATIONS – WOD2 (Time)
3 Rounds for Time
500m Row
15 Bench Press
15 Situps
