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22 Nov
2018

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness

EliteFit Warm-up (No Measure)

10min to complete:

30sec Upward Facing Dog Hold

30sec Down Dog w/ 15sec Alt Calf Stretch

10 Kang Squats 45#/35#

60m 1 Arm OH Carry

30 Sec Handstand Hold

15 PVC OH Squats w/ pass through

15 AbMat Sit-ups 25#/15#

15 Push-ups w/ Alt Shoulder Taps

BURGENER WARM-UP:

1. Down and “FINISH” / Dip and Drive: SPEED THROUGH THE MIDDLE

2. Elbows High and Outside: KEEP THE BAR CLOSE

3. Muscle Snatch: STRONG TURNOVER

4. Snatch Lands (Power – 2”, 4”, 6”): FOOTWORK

5. Snatch Lands (Full): FOOTWORK

Metcon (No Measure)

Every 2 mins, for 18 mins (3 sets of each):

Station 1 – Back Squat x 8 reps @ 30X1

Station 2 – Supine Ring Rows x 12 reps @ 2111

Station 3 – Medicine Ball Hamstring Curls x 12 reps @ 2111

Back Squat

Metcon (Time)

For time:

800m Run

80 Alt. DB Snatches 50/35

40 Walking Lunges with DB/KB Farmer’s Carry 35/25

800m Run