6.24.14 – WOD

Athletes warming up their engines before last Saturday’s track session.


***Gym hours are 5:30-7:30am, 9-10am, 12-2pm, 5-8pm, 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

Oly WOD:

Snatch 50|3,2 60|2 70|1×2 75|1×2 80|1

Clean & Jerk 50|3+3 60|2+2 70|1+1 75|1+1

Snatch PP 4 sets of 4

Endurance WOD:

Airdyne 5 min 
3 RFQ:
10 punter kicks
10 Hip circle split lunges ea leg
10 Teeter totter ea leg
25 double unders

Hip stretch using green band off rig 3 min ea leg
Then spend about 3-4 min on build up strides

WOD: Sprints 2min rest between efforts
*this is a speed workout. You should be working at 95-98% max efforts. You will build up to your intensity. The 60m sprints should be at 90-92%. The 80m should be at 92-95%. The 100m should be at 95-97%. The 150m and 200m are at 98%.Your 400m will be HAM! I want to see high pulls and good form. Concentrate on the mechanics I have taught you.

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

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