Friday WOD – 011615

5:30pm Class

5:30pm Class Getting After Some Mobility

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 5×5 AHAP

2. 12:00 AMRAP of:
9 OHS 115/75#
9 C2B Pull-ups
9 KB Swings 24/16kg
15 OHS 115/75#
15 C2B Pull-ups
15 KB Swings 24/16kg
21 OHS 115/75#
21 C2B Pull-ups
21 KB Swings 24/16kg

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 (try to go up from last week)
30 UB Double-Unders

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

3. 12:00 AMRAP of:
3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
9 C2B Pull-ups
9 KB Swings 32/24kg
3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
15 C2B Pull-ups
15 KB Swings 32/24kg
3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
21 C2B Pull-ups
21 KB Swings 32/24kg

Notes: Completing the Snatch complex, in the order it’s written, is one rep. Complete it, in the order it’s written, three times to perform three reps. If you complete the work written above in less than 12:00, begin again from the top.