Friday WOD – 100314

Pat

Pat

WCCF Member Appreciation Day and Partner Throwdown, Oct 4th!
As of right now, the rain looks like it will hold off for most of the day Saturday. Plan to get to Eastover Farm at 9am, we will demo the workouts for everyone and then start the Throwdown. We plan to have all three events done by Noon and then start the cookout! Please bring chairs and/or blankets to hang out during the Throwdown!

FYI – I think this goes without saying, but there will be NO REGULAR CLASSES on Saturday morning!!!

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. 4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top)

2. EMOM 12
Even: 3 Position Snatch
Odd: 30 Double Unders

3. 3xME Kipping Pull-ups. If you do not have kipping pull-ups, practice kipping.

Performance
1a. 4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top) – rest 90 seconds
1b. 4X1:00 ME HS Walk – rest 90 seconds

2. Metcon
EMOM 12
Even: 3 Position Snatch
Odd: 40 Double Unders

3. 3xME C2B. If your ME sets are less than 15, accumulate at least 40 reps.

4. 3X5 Split Jerk (no drops) – three sets to work to a 5rm, rest 2:00
Then, 1xME UB Split Jerk @80% 5RM