Friday WOD – 012315

Kathryn & Kaitlyn

Two of our CrossFit Teens: Kathryn & Kaitlyn

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: Saturday classes will be canceled on the 31st for this event. Please come check out the action and cheer on your WCCF Competitors!

WORKOUT OF THE DAY

Fitness
1. Front Squat 5×5 AHAP

2. AMRAP 10:
12 Thrusters 95/65
15 C2B Pull-ups

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@65%, 1X5+3@75%, 1X5+2@80%, 1X3+1@85%, 1X5+2@80% – rest 2:00 or more if Jerk misses occur

3. 10:00 AMRAP of:
15 Thrusters 105/70#
9/7 Muscle-Ups (men 9/ladies 7)

Rest 1:00 after 10:00 AMRAP, then…
2:00 ME Deadlifts 275/185#
Note: Do small sets (5-10 fast UB reps), and try to minimize rest intervals to keep moving at relatively the same pace for the entire 2:00.