Justine
WCCF OUTSIDE THE BOX
Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/
WORKOUT OF THE DAY
Wellness
1. Half Kneeling Filly Press: 3×8 @20X1 + Suitcase + OH Carry 50′ on last rep.
2. Push Press: 5×5 – Add 2.5-5# to each of last week’s sets.
3. 5 rounds:
0:45 Row hard
1 Wall walk
rest 2:00
Score equals total calories on the rower.
Fitness
1. Half Kneeling Filly Press: 3×8 @20X1 + Suitcase + OH Carry 50′ on last rep.
2. Push Press: 5×5 – Add 2.5-5# to each of last week’s sets.
3. 5 rounds:
0:45 Row hard
1 Wall walk / 30’ HSW
rest 2:00
Score equals total calories on the rower.
Performance
WL
Power Snatch: EMOMx7
3 Tng Reps, HTLW (1.25s…)
STRENGTH
1. Half Kneeling Filly Press: 3×8 @20X1 + Suitcase + OH Carry 50′ on last rep.
2. Push Press: 5×5 – Add 2.5-5# to each of last week’s sets.
METCON
5 rounds:
0:45 Row hard
1 Wall walk / 30’ HSW
rest 2:00
Score equals total calories on the rower.
ENGINE
9x500m Row – rest/walk 90s
Same pace as last week.