Athlete: Jim R. during “Nasty Girls”

Wednesday

CrossFit:

Warm-up:
For Quality:
Jog 600 meters
25 PVC Pass Thrus w/ 5# plate lying face down
20 Cossack Squats
15 Box Jumps
10 BTN Snatch Grip Sotts Press
5 Scorpions w/ 2 sec pause, each side

Strength:
Week 3 of 2 Snatch Balance + 3 OHS x 3 sets
Start @ 65% of 1RM Snatch

Target 5 pound increase weekly

WOD:
“Isabel”
For time:
30 Snatches, 135/95 pounds

*8 minute cap

Extra Conditioning:
With a partner on a Rower:
10 minutes of:
30 seconds ON/30 seconds OFF

Warm down:
Walk 400 meters
20 Deadbugs
2 minutes Butterfly Stretch
2 minutes PVC w/ 5# plate OH bench stretch

BaseFit:

Warm-up:
Same as CrossFit

WOD:
20 minute AMRAP of:
10 A-Squats
10 ABMAT SU
100 meter Run
10 Push-ups
10 Walking Lunge Steps
100 meter Run

Warm down:
Same as CrossFit

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

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