8.5.14 – WOD

Athlete: Mando R.


***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 Hours

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

6-7pm = Women CrossFit

7-8pm = CrossFit

Oly WOD:

PCl + Jerk 50|(4+4)x2 60|3+3 65|2+2 70|(2+2)x3

OHS 50|6 60|4 70|3 80|3 85|3×3

Push Press 50|5×2 60|5×2 70|3×2

Endurance WOD:

Warm up:
2000 m Partner Row
Switch every 250m
Partner sits a the bottom of their squat. If your partner comes out of their squat you must stop rowing.
CFCT Foam Roll

Strength: barbell good mornings
Focus on quality of movement
5×10 increase weight ea round 

800m at a moderate pace
200m row at a sprint
10 OH split jumping lunges with a 35/25 plate.
No rest between rounds

Cool Down: walk a 200m
Then elevated pigeon 2min ea leg

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

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