Steve
WCCF’S 3RD ANNUAL MEMBER APPRECIATION DAY AND INTERNAL THROWDOWN
Save the date: September 24th at Eastover Farm in Rochester! (Rain date: Sept. 25th)
BRING YOUR FRIENDS AND FAMILY WEEK – August 22nd – 27th
We are having another BYF&F 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
1. Sumo Deadlift 5×10. Add 5-10# to last week’s sets.
2. 3 Rounds For time:
Run 400m
10 Suitcase Deadlifts, right 70/53
200ft Suitcase Carry, right
10 Suitcase Deadlifts, left
200ft Suitcase Carry, left
Performance
WL
3-position Clean + Jerk : Every 2:00 for 7 sets. Start at 60%
STRENGTH
Sumo Deadlift: 5×10. Add 5-10# to last week’s sets.
METCON
3 Rounds For time:
Run 400m
10 Suitcase Deadlifts, right 70/53
200ft Suitcase Carry, right
10 Suitcase Deadlifts, left
200ft Suitcase Carry, left
ACCESSORY
a. Weighted Glute Bridge: 3×20 HTLW
b. Cossack Squat: 3×20 HTLW