Friday WOD – 050914

Chris

Chris Lovin’ Some Situps. (Photo courtesy of Christine Noenickx)

WCCF BRING YOUR FRIENDS AND FAMILY DAY – This SATURDAY, MAY 10th at 9:15am! Bring Friends, family, coworkers, strangers – literally anyone who is INTERESTED in trying CrossFit. We created a Facebook event for this one, so share it on Facebook and get your friends to RSVP! ALL OF YOU RSVP TOO PLEASE!

Afterwards, get them to sign up for our May On-Ramp Program!

WORKOUT OF THE DAY

Fitness
1. Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

2. Front Squat: 3×10 AHAP

3. Metcon
For time:
15-12-9 of:
T2B
Power Clean 185/135#

Performance

1. Snatch from blocks (just above knee): work to a 5rm

2. Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

3. Front Squat: 3×10 AHAP

4. Glute/Ham Raises: 3×20

5. Metcon
For time:
15-12-9 of:
GHD Sit-ups
Power Clean 185/135#