Tuesday WOD – 090914

Jay

Jay during the Couples Therapy Throwdown

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. 4X5 Pause Front Squats @ heaviest possible (STRICT 3 second pause in the bottom at absolute bottom depth)

2. “Karabel”
10 RFT of:
3 Power Snatches, 135/95
15 Wall Balls

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

2a. 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) – if more than 15 on first set add a deficit, rest 90 seconds
2b. 4X5 Pause Front Squats @ heaviest possible (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds

3. Metcon
“Karabel”
10 RFT of:
3 Power Snatches, 135/95
15 Wall Balls

4. 3×10 Bulgarian Split Squats (back rack)