8.26.14 – WOD

Couch Splits


***Gym hours are 5:30-7:30am, 9-10am, 10:45am-12:45pm, 5-8pm, details below***

5:30-6:30am = Women CrossFit

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

9-10am = Women CrossFit

10:45m-12:45pm = 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 & Jerk 50|4×2 60|2+2 65|1+1 75|1+1 80|1+1 85|1×2
Clean Pull 85|4 95|3×3
Press from the Split 4 of 5 sets

Endurance WOD:

Jog 600 meters
2 min bottom of squat
10 squat therapy
10 back extensions/ supermen
Then warm up to back squat weight

Bring It Up Sally Back Squat 135/95

2 Rounds
:60 rest between efforts
800m @ mod pace 2-3 sentence conversational pace
400m hard (not sprint)
300m( maintain a :90-2min pace)
200m(maintain a 1min-1:20 pace)
Rest 5 min 
*the 300 and 200 are more of an active recovery.

Cool Down:
Elevated hamstring stretch on box 

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

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