EFCT 061315

EFCT 061315

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, 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