9.23.14 – WOD

Athlete: Cammi M.


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

5:30-6:30am = Women CrossFit

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

9-10am = Women CrossFit

10am-12pm = 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 70|2 75|2 80|2 85|2
Snatch Balance 60|3 70|2 80|2 90|2×4
Romanian Deadlifts 50|8×2 60|4×2 70|4×2

Endurance WOD:
Warm up:
Jog 400m
CFCT foam roll
Strength: 15 min
3 rounds for quality
5 box jumps + (6x30m) shuttle sprints 
:30 rest
4 box jumps+(4x30m)shuttle sprints
:30 rest
3 box jumps + (2x30m) shuttle sprints
Rest 2 minutes
5000m (5k) time trial 
We will discuss the importance of pacing and how it translates to your CF workouts.
**If possible bring a stop watch. For those of you who have the Map my Run app you can use that. I want your splits per mile. I will have a pacing guide based off your mile pr. 
Cool down
Couch stretch 2:30 ea leg

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

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