9.9.14 – WOD

Athlete: Manny B.


***Gym hours are 5:30-7:30am, 9-10am, 12-3pm, 5-8pm, details below***

5:30-6:30am = Women CrossFit

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

9-10am = Women CrossFit

12-3pm = Extra Open Gym Hours

5-6pm = Endurance class / Extra Open Gym Hours

6-7pm = Women CrossFit

7-8pm = CrossFit

Oly WOD:

Power Snatch (Bkn-Low) 50|4×2 60|3 65|2 70|2 75|2 80|1 85|1×2

Snatch Pull 80|4 90|3 100|3×2

Snatch Press 4 sets of 5

Endurance WOD:
Warm up:
3 RFQ:
:30 of work for each movement
:30 rest after each movement
High knees
Air Squats
Mountain Climbers
Alternating lunges
Plank hold

Skill: Tabata Push ups
We are going to discuss the importance of a solid push-up and how it benefits your running technique. No more wide arm swings:/

3 min rest between efforts
(I will have a pacing guide for these)
5 min rest
:90 rest
:90 rest
We are working on that fast finish, so the 400, 300, and 200 will be a hard effort.
Cool down
Calf stretch 2 min each leg

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

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