Athlete: Nate Chabolla
***Gym hours are 5:30-6:30am, 9-10am, 12-2pm, 5-8pm, details below***
5:30-6:30am = Women CrossFit
9-10am = Women CrossFit
12-2pm = Extra Open Gym hours
5-6pm = Endurance class / Extra Open Gym hours
6-7pm = Women CrossFit
7-8pm = Quicksilver CrossFit group class / Monday make-up WOD
Warm up: Partner Row 10 rounds
Each partner will row 100m. The goal is to row as close as you can to 100m without going over. If you go over your partner wins that round.
Strength: back squat
take 1RM add 10lbs
Then calculate 90% use that number to establish 60, 65, and 70% use those numbers for 3×5.
WOD: 3 RFT
Run 800m at mod pace
Run 300m HAM
Rest 30-60 (until heart rate is back to 70% of max)
200m easy jog
Rest between rounds will be based off mile PR.
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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