Friday WOD – 051614

Rachael

Rachael

Memorial Day Murph!
Next Saturday, May 24th, we will be tackling Murph!

Saturday Schedule Update
-Barbell Club – 9:00am-10:00am
-CrossFit WOD – 9:15am-10:15am
-CrossFit WOD – 10:15am-11:00am

WORKOUT OF THE DAY

Fitness
1. Back Squat: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed

2. Metcon
For time:

25 Calorie Row
25 Box Jump Overs 24/20″
25 Hang Power Snatches 65/45#
25 Wall Balls 20/14#
25 Toes to Bar
25 Wall Balls 20/14#
25 Hang Power Snatches 65/45#
25 Box Jump Overs 24/20″
25 Calorie Row

Performance
1. Snatch from blocks (power position): work to a 3rm

2. Back Squat: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed

3. Front Squat: 3×10 AHAP

4. Glute/Ham Raises: 3×20

5. Metcon
For time:

30 Calorie Row
30 Box Jump Overs 24/20″
30 Hang Power Snatches 65/45#
30 Wall Balls 20/14#
30 Toes to Bar
30 Wall Balls 20/14#
30 Hang Power Snatches 65/45#
30 Box Jump Overs 24/20″
30 Calorie Row