8.19.14 – WOD

Athlete: Jeff handling some DB Bench Press last week


***Gym hours are 5:30-7:30am, 9-10am, 1-3pm, 5-8pm, details below***

5:30-6:30am = Women CrossFit

6:30-7:30am = Olympic Weightlifting class

9-10am = Women CrossFit

1-3pm = 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:
Clean Pull + Clean + Front Squat 50|4+4+4 60|3+3+3 70|2+2+2 75|2+1+2 80|2+1+2

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

Press from the Split 8 sets of 2

Endurance WOD:

Warm up: 1 mile jog 
CFCT Foam Roll
Spend 5 min in bottom of squat

10min EMOM
5 heavy wall balls unbroken

1200m@modpace (2-3 sentence conversational pace)
200 recovery slow jog
400m fast
200 recovery slow jog
400m fast
200m slow recovery jog
400m fast
*focus is on 400s. They are not sprints. I want a hard effort. The goal is to teach you to finish strong. Focus on good form.

Cool down:
Couch stretch 3 min ea leg

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

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