EFCT 120214

01 Dec
2014

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness

EliteFit Warm-up (No Measure)

*3 ROUNDS OF 10-15 REPS OF:

Samson Stretch (15 seconds)

Overhead Squat with PVC

Good Mornings

Kipping Swings

Wall Facing Squats

Sit-ups

Push-ups

Calf Raises

Prone Back Extensions (15 seconds)

*BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

*Coaches Choice

***Burpee Penalty for each minute late.***

Clean and Jerk (10-10-10-5-3-1)

Pull-ups (7-5-3-1+)

*EF Partner 50’s (Time)

1 Round for Time – With a Partner

50 Cal Row/Deadlift Hold then Alternate 135/95#

50 Snatches Alternate each Rep 95/65#

50 Pullups Alternate every 5 Reps