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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