Friday WOD – 053014

Erin

Erin during “Murph”

Whaling City CrossFit’s 2nd Annual Lil’ Beasts Summer Health and Fitness Program
Registration is OPEN for our 2nd Annual Summer Program for Kids! July 21st through July 25th; 9am-12pm. Located at Eastover Farm in Rochester! Register your Lil’ Beasts HERE.

WORKOUT OF THE DAY

Fitness
1. Squat: 1X5@40%, 1X5@50%, 1×5@60%, keep as much speed on the bar as possible.

2. Front Squat: 1X5@40%, 1X5@50%, 1X5@60% – rest as needed.

3. Metcon
5 rounds of:

1:00 ME Strict Pull-Ups
1:00 ME Double-Unders
1:00 ME TTB
1:00 Rest

Performance
1. Snatch from blocks (power position): 5X3@80% – rest as needed

2. Squat: 1X5@40%, 1X5@50%, 1×5@60%, keep as much speed on the bar as possible.

3. Front Squat: 1X5@40%, 1X5@50%, 1X5@60% – rest as needed.

4. Metcon
5 rounds of:

1:00 ME Strict Pull-Ups
1:00 ME Double-Unders
1:00 ME TTB
1:00 Rest