2015
EFCT 071815
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, Pull-up Progressions. If you are into a full pull-up already, work on Max Rep Pull-ups.
*EF EMOM Beast Builder (AMRAP – Rounds)
EMOM 9 Mins
Min 1: 9 unbroken Hang Squat Cleans + 1 Jerk, 135/95#
Min 2: 8 unbroken Hang Squat Cleans + 2 unbroken Jerks, 135/95#
Min 3: 7 unbroken Hang Squat Cleans + 3 unbroken Jerks, 135/95#
Min 4: 6 unbroken Hang Squat Cleans + 4 unbroken Jerks, 135/95#
Min 5: 5 unbroken Hang Squat Cleans + 5 unbroken Jerks, 135/95#
Min 6: 4 unbroken Hang Squat Cleans + 6 unbroken Jerks, 135/95#
Min 7: 3 unbroken Hang Squat Clean + 7 unbroken Jerks, 135/95#
Min 8: 2 unbroken Hang Squat Clean + 8 unbroken Jerks, 135/95#
Min 9: 1 Hang Squat Clean + 9 unbroken Jerks, 135/95#
Only Completed Rounds Count. Start at the top of each round regardless of where you are when your minute expires.
5k Row (Time)
Max Effort 5k Row
EF MASTERS & FOUNDATIONS WOD
*EF FOUNDATIONS – WOD1 (Time)
21-15-9
Kettlebell Swings
Deadlifts