EFCT 070215

01 Jul
2015

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