Friday WOD – 010915

New Zip Ups!

New Zip Ups are in stock!

Announcing Nutrition Coaching from Whaling City CrossFit! Looking to take your health and fitness to the next level? Full details of our services can be found on our Nutrition Coaching Page.

The SouthCoast Snowdown. Saturday, January 31st, 9am: FYI – we NEED Volunteers! Sign up here.

Please help us spread the word! The discount code for WCCFers is in the Beast page and will be posted at the gym!
Facebook event page here: https://www.facebook.com/events/849805538374604/849805541707937/

WORKOUT OF THE DAY

Fitness
1. Front Squat: 4×5, AHAP

For time:
40 Wall Balls 20/14#
30 C2B Pull-ups
20 Shoulder to Overhead 135/95#

Performance
1. Alternating EMOM for 14:00-
5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set
30 UB Double-Unders

2. Front Squat (Based on 1RM Clean) + 3 Jerks:
1X5+3@60%, 1X5+3@70%, 1X5+3@75%, 1X5+3@80%, 1X5+3@75% – rest 2:00 or more if Jerk misses occur

3. For time:
75 Wall Balls 20/14#
50 C2B Pull-ups
25 Shoulder to Overhead 155/105#