12
Jun
2015
2015
EFCT 061315
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, Pistols/Progressions.
Strength
Bench Press (20-20-20)
Conditioning
Metcon (AMRAP – Reps)
A. 0:00-4:00
20 Box Jumps 24/20″ + Max Power Snatch, 135/95# in remaining time
Rest 1 minute
B. 5:00-9:00
20 Box Jumps 24/20″ + Max Clean and Jerk, 135/95# in remaining time
Rest 1 minute
C. 10:00-14:00
20 Box Jumps 24/20″ + Max Thruster, 135/95# in remaining time
EF MASTERS & FOUNDATIONS WOD
*EF FOUNDATIONS – WOD5 (Time)
3 Rounds for Time
30 Air Squats
20 Bench Press
10 Pullups