***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
Snatch (Bkn) 50|4×2 60|3×2 65|2×2 70|2×2
Clean Pull 80|5 90|4×4
Snatch Grip Deadlift 50|8 60|6 70|4 80|4×2
5 min airdyne at a moderate pace
10 inch worm to cobra
10 lunges with a twist
100m build up sprint
2 min max box jumps 24/20″
3x600s with a :45 rest in between
You need to record your splits.
5 min rest in between rounds.
Jog an easy 200m during 5 min rest.
* I will give you a target pace. You must stay within a 5-10 sec window of your pace. There will be a burpee penalty every time you fall off pace.
Calf stretch 3 min ea leg
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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