Friday WOD – 041715

Rosie

Apparently, Rosie smiles during Back Squats.

For those of you interested in talking to one of our Coaches about Nutrition (and we will be emailing everyone who indicated Yes on the Goal Worksheet), we are offering our Level 1: Food Journal Analysis and Advice package to all current members for free for a limited time. To schedule your Food Journal Analysis, email tess@whalingcitycrossfit.com!

WORKOUT OF THE DAY

Fitness
1. Power Snatch – Build to a heavy 3 TNG

2. Weighted Pull-ups – 3×12 AHAP – rest 2:00

3. 5 Rounds:
1:00 ME UB KB Swings 53/35
:30 ME UB Push-ups
1:00 Rest

Performance
1. Power Snatch-12×3 at 65%, EMOM, TNG

2. Bench – 10×3@67.5% – rest 90s
The final set, you should do AMRAP, stopping with 1-2 reps left in tank.
(To find your training weight, you are going to take 90% of your 1RM. This is your Training Max. Then take 60% of that for today’s sets.)

3. Weighted Pull-ups – 3×12 AHAP – rest 2:00

EXTRA:
4. Weighted Dips – 3×10 AHAP – rest 2:00

5a. Tricep Extension with Green or Black Band- 4xAMAP – rest 90s
5b. DB Bicep Curls – 4×12 AHAP – rest 90s
5c. DB Lateral Raises – 4×12 – AHAP – rest 90s