Monday WOD – 052614

Chandra

I wonder what Chandra was thinking at this moment…

REMINDER: 8:30 am and 9:30 am Classes ONLY!

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.

This will be a Deload week for the 4 lifts in our Wendler program (Deadlift, Press, Squat, Bench). The emphasis this week will be on bar speed and ingraining the EXACT same movement patterns you utilize on your heavy working sets. “Treat the light sets like they’re heavy so that the heavy sets feel light.” Eat a lot this week. Then, next week, we start another 4 week Wendler cycle.

WORKOUT OF THE DAY

Fitness
1. Mid Hang Power Clean: Work to a 3rm

2. Metcon
12 minute AMRAP of:

Row 500m
50 KB Swings 24/16kg
50 Double-Unders

Performance
1. Mid Hang Power Clean: Work to a 3rm

2. 2″ Deficit Deadlift: 1X5@40%, 1X5@50%, 1X5@60%, keep as much speed on the bar as possible.

3. Flexibility : Do 15 minutes of things from here.

4. Metcon
12 minute AMRAP of:

Row 500m
50 KB Swings 24/16kg
50 Double-Unders