7.27.15 – WOD 

  
Coach Nomi starts in August. Make sure you try out one of her classes. 

Monday

CrossFit 

Strength:

Back Squat, 5-5-5+

• using 90% of your actual 1RM, take 65%, 75%, 85% of that number for each of the above sets

(+) means to complete as many reps as possible while maintaining no longer than a 3 second break between reps. Minimum of 5 reps

WOD:

“Snatch Chief”

5 rounds of 3 minutes ON/1 minute OFF of:

3 Power Snatch, 135/95 pounds 

6 Push-ups

9 Air Squats

Optional Accesory Work:

3 x superset of:

8 Heels to Heaven, 5 second decent 

20 Banded Good Mornings

BaseFit 

WOD

25 minute Partner AMRAP of:

Run 200 meters 

12 Box Jump Overs

12 Wall Balls

• switch every station while one partner completes entire station and other partner rests 

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

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