Tuesday WOD – 120914

Val

Friends Don’t Let Friends Crab Walk Alone.

The SouthCoast Snowdown. Saturday, January 31st, 9am
Facebook event page here: https://www.facebook.com/events/849805538374604/849805541707937/

WCCF Holiday Party and Potluck – Friday, December 12th, 6:00pm SIGN UP FOR FOOD TO BRING ON FB OR AT THE GYM!
RSVP here: https://www.facebook.com/events/366602326835239/

WORKOUT OF THE DAY

Fitness
1. 4X5 Front Squats – work to a 5rm

2. “Fran” – last performed 2/22/14
21-15-9
Thrusters 95/65#
Pull-ups

Performance
1. 5X1 Snatch from blocks (just above knee) – work to a max single for the day, rest as needed

2. 3X3 UB Hang Snatches from the Power Position – rest 90 sec.

3. 1XME T&G Snatches from floor @ 95% of max triple from #2

4a. 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm) , rest 2:00
4b. 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 2:00

5. Metcon
“Framanda”

For time:

21 Thrusters 95/65#
9 Muscle-Ups
15 Thrusters 95/65#
7 Muscle-Ups
9 Thrusters 95/65#
5 Muscle-Ups

(Compeition Team: Make up 4ab. from Monday)