Friday WOD – 082914

Rosie and Connie

Rosie and Connie

Labor Day Schedule Update
On Labor Day Monday, September 1st, we will be open for an Open Gym from 8:30-10:30am.

WCCFers SHARE THE LOVE!
Our next On-Ramp beginson SEPT 8TH at 6:30pm!!! Please help us fill it up with your friends and family!! They can sign up for FREE here (No obligation; they can pay after the first class once they are hooked!): https://whaling-city-crossfit.theboxhq.com/events/wccfs-september-on-ramp-program_

WORKOUT OF THE DAY

Fitness
1. Pause Back Squat: 2RM

2. Partner WOD
AMRAP 12
30 Double Unders
15 Power Snatches 75/55
*Partner 1 completes an entire round and then Partner 2 completes an entire round, etc.

Performance
1. 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@95%, 1X1@90%

2. Jerk from rack: 3RM – 3X1@95%, 3X1@90%

3. Pause Back Squat: 2RM

4. Metcon
Partner WOD
AMRAP 12
30 Double Unders
15 Power Snatches 75/55
*Partner 1 completes an entire round and then Partner 2 completes an entire round, etc.