EFCT 070315

EFCT 070315

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)

50 Overhead Squats* for time, 75/45

*10 Toe to Bar penalty any time the bar comes down from the overhead position.

Metcon (AMRAP – Rounds)

10 Min EMOM

8 Wall Balls

5 Hang Power Cleans, Climbing weight each round – you choose the weight.

EF MASTERS & FOUNDATIONS WOD

5k Row (Time)

Max Effort 5k Row