Athlete: Autumn S. handling some Power Cleans in Monday’s 50 rounder.

Tuesday

***Gym hours are 5:30-7:30am, 9am-10am, 12pm-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 Gym Hours

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

6-7pm = Women CrossFit

7-8pm = CrossFit

Oly WOD:
Power Snatch (below the knee) 50|4×2 60|3 65|2 70|2 75|2 80|2 85|1×3
Back Squats 50|6 60|4 70|3 75|3 80|3×4
Snatch Push Press 5 sets of 3 reps (medium to heavy)

Endurance WOD:
Warm up:
2 RFQ:
500m row
10 push up to cherry picker 
8 inchworm to cobra
6 dead bugs with a 5# plate
Strength:
15 min to find a 5RM Deadlift 
WOD:
3 RFQ
1000m run
:75 rest
400m run
:75 rest
:200m run 
4 min rest
Cool down: 
Elevated hamstring stretch 2:30 ea leg

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

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