Wednesday WOD – 051116

Jay

Jay

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. Power Clean 4×2, add 5-10lbs to last week’s top triple

2. EMOM 16:00
Odd: 15 RKBS 70/53
Even: 40 Double Unders

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

METCON
EMOM 16:00
Odd: 20 RKBS 70/53
Even: 50 Double Unders

ENGINE
Assault Bike: 4×8:00 @RPE 8-9 – rest 2:00 between