Saturday WOD – 050716

Strict

Strict

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
For time:
1000m Row
50 Wallball 20/14
400m Run
50 DB Snatch 50/35
400m Run
50 RKBS 70/53
1000m Row

Performance
WEIGHTLIFTING:
1. Pause Snatch 5×2, add 5-10lbs to last week’s top triple
2. Paused Snatch Deadlift from Deficit, 65%x4, 75%x3, 80%x2x3
3. Tall Jerk 4×2, add 5-10lbs to last week’s top triple
4. Pause Jerk 5×2, add 5-10lbs to last week’s top triple

METCON:
For time:
1000m Row
50 Wallball 20/14
400m Run
50 DB Snatch 50/35
400m Run
50 RKBS 70/53
1000m Row

GYMNASTICS
Tempo Pull-up (2 Sec Pause above bar, 3 sec descent): EMOM 10:00 – 3 reps

ACCESSORY
a. Barbell Skull Crusher 5×10
b. Hammer Curls 5×10