Athlete: Tony Lechner

Monday

CrossFit:

Warm-up: 1 round for Quality:

100 Double Unders (200 singles)
80 Jumping Jacks
60′ Walking Lunge w/ twist
40 OHS w/ empty barbell
20 Strict Pull-ups, behind the neck

Skill: Every 2 minutes for 4 rounds:

3 Position Snatch (Floor/Above Knee/Hi-hang) @ 80% of 1RM Snatch (Full)

*complex style, all full squat snatches

WOD: 5 rounds for time of:

Run 200 meters
9 Deadlifts, 155/105 pounds
7 Hang Power Cleans, 155/105 pounds
5 Push Jerks, 155/105 pounds

*this WOD has a 15 minute time cap

BaseFit:

WOD: Partner WOD for time:

200 Wall Balls, 20/14 pounds @ 10/9 foot target

*every 25 reps, both partners must stop and complete 1 round of “Cindy” each before resuming wall balls
**also workout must finish with “Cindy”

*this WOD has a 30 minute time cap

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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