Friday WOD – 013015

Justine has the best lifting faces.

Justine has the best lifting faces.

Stronger Faster Healthier Tasting!
Will from SFH will be at WCCF on Tuesday, February 3rd during the evening classes dishing out samples of their products and dropping knowledge bombs! Come try their pre- and post- workout shakes and their Fish Oil supplements!

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 – add 5# to last week

2. AMRAP in 10:00:
100 Double-Unders
50 Wall Balls 20/14#
ME Muscle Ups with the remainder of the 10:00
*if no muscle ups, do 10 reps of each of the 3 part progression until 10:00 is up*

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)
15 Box Jump Overs 24/20″

2. Front Squat (Based on 1RM Clean) + Jerks:
1X5+3@70%, 1X5+3@80%, 1X5+2@85%, 2X3+1@90%, 1X5+2@85% – rest 2:00 or more if Jerk misses occur

3. 10:00 to complete:
200 Double-Unders
100 Wall Balls 20/14#
ME Muscle-Ups with the remainder of the 10:00

Rest 1:00 after completing the 10:00, 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.