Saturday WOD – 071616

Squats for Breakfast at the Weight Buffet

Squats for Breakfast at the Weight Buffet

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
For time:
30-20-10 Clean & Jerk 135/95
10-6-2 Rope Climbs, 15′
400m Run after every round.

Performance
WEIGHTLIFTING:
1. No Hands/No Feet Snatch 1-1-1, 3×1
2. Snatch 80%x3, 85%x2, 90%x1, build to heavy single

Notes
No Hands/No Feet Snatch: Start at 60%. 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.

METCON:
Partner WOD
For time:
36-24-12 Clean & Jerk 155/105
10-6-2 Rope Climbs, 15′
400m Run after every round.

ACCESSORY
a. DB Bicep Curls: 5×8
b. DB Skull Crushers: 5×8