Tuesday WOD – 092314

Marc

Marc’s Seductive Stare

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

October On-Ramp!!
Help us fill up our next On-Ramp with your friends and family!! Send them here to register: https://whaling-city-crossfit.theboxhq.com/events/wccfs-october-2014-on-ramp

WORKOUT OF THE DAY

Fitness
1. 4X5 Pause Front Squats @ heaviest possible (STRICT 3 second pause in the bottom at absolute bottom depth)

2. Tabata Intervals of (8 rounds – :20 work/:10 rest):

a. KB Swings 24/16kg

b. Air Squats

c. Hollow Rocks

*Perform 8 rounds of a, then 8 rounds of b, then 8 rounds of c. Note total reps of each.

Performance
1. Snatch: 3 sets to find a 5RM TnG, then ME TnG@ 85% – rest 90 sec.

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
Tabata Intervals of (8 rounds – :20 work/:10 rest):

a. KB Swings 24/16kg

b. Air Squats

c. Hollow Rocks

*Perform 8 rounds of #1, then 8 rounds of #2, then 8 rounds of #3. Note total reps of each.

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