Saturday WOD – 091314

Chuck

Honoring 9/11 and “The Man in the Red Bandanna”

Sign-up now for our 1st ever WCCF Partner Throwdown, Oct 4th!
$35 per team and all the money we earn from the throwdown is going towards throwing a kick-ass cookout and party for all of you immediately afterwards. All taking place at Eastover Farm in Rochester, MA. This is going to be an awesome event!
https://whaling-city-crossfit.theboxhq.com/events/first-annual-wccf-in-house-throwdown

WORKOUT OF THE DAY

Fitness
1. “Kettlebell Hell”
In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.

Rest 1 minute

In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.

Rest 1 minute

In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time.

Rest 5 minutes and repeat.

Men: 1.5 Pood
Women: 1 Pood

Performance
1. OHS: 3×5

2. Snatch Balance: Heavy Single

3. 15 minutes to establish a 1RM Hang Snatch

4a. 3X8 Bench Press – heaviest possible reps with maximal speed, rest 90 sec.
4b. 3XME Strict HSPU– rest 90 sec.

5. Metcon
“Kettlebell Hell”
1. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.

Rest 1 minute

2. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.

Rest 1 minute

3. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time. – KB can rest on chest.

Rest 5 minutes and repeat 1, 2 and 3 again.

Men: 2 pood
Women: 1.5 pood