8.31.15 – WOD 

  
Coach Nomi drilling the progressions of a Clean to prep the athletes for their workout. 

Monday

CrossFit 

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:

EMOM x 18 minutes of:

Minute 1 = Row 15/12 Calories 

Minute 2 = 1 Power Clean + 5 Strict Presses (add weight every set) 

Minute 3 = 10-15 Toes to Bar 

BaseFit

WOD:

5 rounds each for time of:

15 Push-ups

20 Kettlebell Swings 

25 Air Squats 

Rest 2 minutes 

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

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