EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
3 ROUNDS OF 10-15 REPS OF:
PVC Overhead Squats
Wall Facing Squats
10 Mins, work on set up for Deadlift, Clean & Jerk & Snatch. No Pulls or Lifts. Shoot for Consistency when approaching the bar.
Metcon (No Measure)
You Choose the Lift.
3 x 60%, 3 x 70%, 3 x 80%, 3 RM
50 Overhead Squats* for time, 75/45
*10 Toe to Bar penalty any time the bar comes down from the overhead position.
Metcon (AMRAP – Rounds)
10 Min EMOM
8 Wall Balls
5 Hang Power Cleans, Climbing weight each round – you choose the weight.
EF MASTERS & FOUNDATIONS WOD
5k Row (Time)
Max Effort 5k Row