Saturday WOD – 051416

Warm-up Shenanigans

Warm-up Shenanigans

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
With a Partner, for time:
Run 800m together, then
3 Rounds of:
30 Push Jerks 135/95
20 Partner Over Unders
Run 800m together

Performance
WEIGHTLIFTING:
1. Pause Snatch 5×2, add 5lbs to last week’s working weight
2. Paused Snatch Deadlift from Deficit, 65%x4, 75%x3, 80%x2x4
3. Tall Jerk 4×2, add 5lbs to last week’s working weight
4. Pause Jerk 5×2, add 5lbs to last week’s working weight

METCON:
With a Partner, for time:
Run 800m together, then
3 Rounds of:
30 Push Jerks 155/105
20 Partner Over Unders
Run 800m together

GYMNASTICS
Tempo Pull-up (2 Sec Pause above bar, 3 sec descent) 7×3 weighted

ACCESSORY
a. Barbell Bicep Curl 5×8
b. Banded Tricep Extension 5×20