11.11.14 – WOD

Athlete: April gettin’ low on her Back Squat


***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:
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 
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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