7.8.14 – WOD

Athlete: Valerie H.


***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 / Youth Strength & Conditioning program / Extra Open Gym Hours

6-7pm = Women CrossFit

7-8pm = CrossFit

Oly WOD:

Power Snatch (3 position) 50|4×2 60|3×2 70|3×2 75|3×2

Snatch Pull (Pause) 80|5×5

Snatch Press 3 sets of 8

Endurance WOD:

Warm up:
2000m partner row switch every 250 meters. While your partner is rowing you must hold a 45/25 plate overhead. If your partner has to rest you must stop rowing.

Skill: 100 air squats


“The Ghost”
6 rounds for reps
1 min on AD for cal
1 min of burpees
1 min of double unders
1 min of rest
*DON’T strategize this WOD! You are to go HAM at each station!

Cool Down: 600 meter jog

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

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