6.3.14 – WOD | CFCT – CrossFit Gym in Corona, CA

Athlete: Ron Perkins

Tuesday

***Gym hours are 5:30-7:30am, 9-10am, 12-2pm, 5-9pm, details below***

5:30-6:30am = Women CrossFit

6:30-7:30am = Olympic Weightlifting class

9-10am = Women CrossFit

12-2pm = Extra Open Gym hours

5-6pm = Endurance class / Extra Open Gym hours / Youth Strength & Conditioning program

6-7pm = Women CrossFit

7-8pm = CrossFit

7:30-9pm = On-ramp Session #1

Oly WOD: Power Snatch (Pause @ Knee) 50|4×2 60|3×2 70|2 75|2 80|2 85|1×4
Snatch Pull 90|5 100|3×3
Push Press 5 sets of 4

Endurance WOD:

Warm up:
2 RFQ
10 hard pulls on rower
10 barbell bridges
10 inch worm to cobra
2 min bottom of squat

Strength: Deadlift
3-3-3-3-3

WOD: 8 rounds
Every 3 minutes
Row 250m
12 burpees as fast as possible
Rest remaining time

Cool down:
100 abmat sit-ups for time

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

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