EFCT 070115

EFCT 070115

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness

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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, work on set up for Deadlift, Clean & Jerk & Snatch. No Pulls or Lifts. Shoot for Consistency when approaching the bar.

Metcon (No Measure)

You Choose the Lift.

3 x 60%, 3 x 70%, 3 x 80%, 3 RM

Metcon (Time)

3 Rounds for Time

10 Box Jumps

9 Wall Balls

8 Push Press 135/75#

6 Deadlift 135/75#

5 Pullups

4 Dive Bomber Push-ups

3 Clean & Jerks 135/75#

2 Front Squats 135/75#

1 Snatch 135/75#

EF MASTERS & FOUNDATIONS WOD

Metcon (Time)

10 Min EMOM

3 Dive Bomber Push-ups

6 Deadlifts

1000m Row (Time)

Max Effort 1000m Row