Tuesday WOD – 051016

Squat

Squat

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. Push Press 5-5-5 climbing, then take 10% off for 3×5

2. 6 Rounds For Time:
8 Power Snatch, 95/65#
2 Rope Climbs, 15′

Performance
STRENGTH
Push Press 5 @ 7, 5 @ 8, 5 @ 9, plus three down sets (load drop -10%)

METCON
7 Rounds For Time:
9 Power Snatch, 115/75#
3 Rope Climbs, 15′

ACCESSORY
1. Bench Press: 5×10 climbing
2. DB Hex Press: 5xME

ENGINE
3x1500m @ RPE 9 @/Rest 1:1