Athlete: April gettin’ low on her Back Squat
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 Clean & Jerk 50|(4+4)x2 65|3+3 75|2+2 80|2+2 85|1+1 90|(1+1)x3
Back Squats 50|6 60|4 70|4 75|4 80|4×3
Push Press 50|6×2 60|4 70|4 80|3×2
Endurance WOD:
Warm-up:
Jog 600m
Dynamic group warm up
Strength: 15 min
Build up to 90% of 1RM of Backsquat
Then subtract 45/25# perform
1 max set of reps
WOD:
For time
1200m run
Rest 2:30
800m run
Rest 2:00
400m run
Rest 1:30
200m run
Rest 1:00
200m run
Cool down: pick one mobility stretch from run poster and spend 3-4 min on that stretch
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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