Saturday WOD – 070916

Josh

Josh

Sunday morning classes are canceled.

Reminder, if you plan on attending Sunday morning classes, you must pre-register by 8pm Saturday night!

BRING YOUR FRIENDS AND FAMILY WEEKS – July 18th – 23rd AND August 22nd – 27th
Do you have friends, family, or coworkers who you’ve been trying to get in here? We are opening up the gym for a week in July and a week in August where they can come with you to any class. No pressure, no sales pitch, just bring them in to try one class. Let them meet your #whalingcitycrossfitfam.

WORKOUT OF THE DAY

Fitness
Partner WOD
AMRAP 20
15/12 Calorie Row
9 Power Cleans 115/80
6 Strict Pull-ups
Partners Alternate Full Rounds

Performance
WEIGHTLIFTING:
1. Muscle Snatch 1-1-1, 3×1
2. Snatch 80%x3, 85%x2, 90%x1, build to heavy single, then 80%x2x2

Notes
Muscle Snatch: Start at 50%. Build over the first three sets. The weight you perform on the third set should be repeated for the remaining sets. Your aim is to find a challenging but manageable working weight for these sets. No contact at the hips, focus on pulling close and following through. If this exercise is performed so heavy that it turns into a wide grip clean and press, it loses all utility. Don’t let that happen.

METCON:
Partner WOD
AMRAP 20
15/12 Calories Assault Bike
9 Power Cleans 155/110
6 Strict Pull-ups
Partners Alternate Full Rounds