01
Jul
2015
2015
EFCT 070215
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 (Weight)
400m Run
5 Mins to establish 1 RM Deadlift
400m Run
5 Mins to establish 1 RM Clean & Jerk
400m Run
5 Mins to establish 1 RM Snatch
400m Run
Combined TOTAL of 1 RM of each for score.
EF MASTERS & FOUNDATIONS WOD
Metcon (Time)
50 Cal Assault Bike
30 Second Plank
10 Kettlebell Swings
30 Second Plank
50 Cal Row