Athlete: Lorraine H. doing some Windshield Wipers for her core work on Monday evening.
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:
Snatch 50|4×2 60|3×2 70|2 80|2 85|2 90|2×2
Front Squat 50|4 60|3 70|3 75|3 80|3 85|3 90|1×2
Romanian Deadlifts 60|5 80|4 90|3×3
Endurance WOD:
Warm up:
Ride AD or row for 5 min
Spend 6 minutes :90 ea
Foam rolling IT band and hamstrings
Then
3 RFQ
Butt kicks to rig
High knees back
Cheerleaders to rig
Flamingo back
WOD: 3 RFT
800m, 600m, 400m, 200m
3 min rest between intervals
5 min rest between rounds
*I will have a pacing guide. There will be a burpee penalty when you fall off more than 10 sec off pace
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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