Friday WOD – 051316

Fernando

Fernando

Memorial Day Murph and Cookout!
Saturday, May 28th, we will be keeping up with tradition by performing the Hero WOD “Murph” starting at 8am at the gym. Afterwards, you are all invited back to our house for a Cookout starting at 3pm! RSVP here for our Cookout.

Registration for our High School Strength & Conditioning Summer Program: http://whalingcitycrossfit.com/high-school-sc/

WORKOUT OF THE DAY

Fitness
1. Front Squat 4×8 @30×1 tempo

2. 5 Rounds for time:
5 Power Cleans 115/75#
10 Front Rack Lunges 115/75#
15 Toes to Bar

Performance
WEIGHTLIFTING
Snatch Balance 4×2, add 5-10lbs to last week’s top triple

STRENGTH
Back Squat 4×8, 90% of this week’s heaviest set
@30×1 tempo

METCON
5 Rounds for time:
5 Power Cleans 135/95#
10 Front Rack Lunges 135/95#
15 Toes to Bar

ENGINE
20:00 AAB Zone 2