30
Jun
2015
2015
EFCT 070115
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, 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