Monday WOD – 092214

Steph

Steph Showing us some Mental Toughness

WCCF Member Appreciation Day and Partner Throwdown, Oct 4th!
If you haven’t registered a team yet, please do so today!https://whaling-city-crossfit.theboxhq.com/events/first-annual-wccf-in-house-throwdown

WORKOUT OF THE DAY

Fitness
1. Power Clean 5RM, TnG

2. “Death By Power Clean”
20 Minute Running Clock
On the 1st Minute – 1 Power Clean
On the 2nd Minute – 2 Power Cleans
On the 3rd Minute – 3 Power Cleans
Rx Weights – 135/95
Continue as far as possible.
If unable to complete a set, start over with 1 rep until total time is called.

3. 3x ME Strict Pull-ups

Performance
1. Power Clean 5RM, TnG

2. Push Jerk 5RM

3. Metcon
“Death By Power Clean”
20 Minute Running Clock
On the 1st Minute – 1 Power Clean
On the 2nd Minute – 2 Power Cleans
On the 3rd Minute – 3 Power Cleans
Everyone will start with 155/105 and will give it everything they have. If you are unable to complete 12 rounds with this weight, drop the weight to 135/95 and start over.
If you are unable to complete 12 rounds with 135/95, drop the weight to 115/85 and start over.
Continue as far as possible.

4a. 3×10 Ring Swings – make these perfect. If you can’t keep form together for 10, lower the number of reps and do more sets.

4b. 3x ME Strict C2B