Wednesday WOD – 061814

Charlie

Charlie

WCCF’s Bring Your Friends and Family to CrossFit – Saturday, June 21st – 9:15am!
If CrossFit has changed your life, it’s time to pay it forward! Our next Evening On-Ramp will start the following Monday, June 23rd at 6:30pm. Sign-up for the On-Ramp here.

Goal Setting and Athletic Development
You should have received or will be receiving in the next day or so an email from your assigned Coach with instructions for starting our new Goal Setting Program! Also, included in that email, is our new Athletic Development Standards sheet. The purpose of the Levels outlined in the Standards sheet is for you all to see what we are looking for in a well-rounded CrossFitter at different levels of Development, from On-ramp graduate to advanced, elite athlete. This will help you and us to identify strengths and weaknesses, develop goals, and track your progress.

WORKOUT OF THE DAY

Fitness
1. Pause Clean (2 count at top of knee): 3rm

2. 3 rounds for time of:

Run 400m
9 Muscle-Ups
12 Clean & Jerk 115/75#

Performance
1. Pause Clean (2 count at top of knee): 3rm

2a. Pendlay Rows: 3X8 – heaviest possible, rest 60secs
2b. Farmer’s Carry: 3X50m – heaviest possible, rest 60secs

3. Metcon
3 rounds for time of:

Run 400m
9 Muscle-Ups
12 Clean & Jerk 135/95#