6.10.14 – WOD

Athlete: Vince Cacho


***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 #4

Oly WOD:

OH Squat 5 sets of 5 (use light weight to prepare for power jerks)

Snatch Power Jerks (% of snatch) 50|5 60|4 70|3 80|3 90|2×4

Front Squat 50|4 60|3 70|3 75|2 80|2 85|2 90|2×3

Endurance WOD:

Warm up
Walk 200m fast pace
CFCT foam roll seq
3RFT of:
10 hard pulls on rower
Skip 200m 
Cheerleaders 60′
100 m build up strides

Skill: revisit hip pull and mid line stability

WOD: For time
One mile run
2000m row
One mile run
Cool Down:
3 min Child’s Pose
2 min calf stretch ea leg

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

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