Monday WOD – 011215

Steph

Great positioning, Steph!

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. EMOM for 7:00-
5 Power Snatches

2. For time:
Row 30 Calories
50 Thrusters 95/65
Row 30 Calories

Performance
1. EMOM for 7:00-
3 UB T&G Power Clean & Push Jerks*
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 3 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2. For time:
Row 30 Calories
50 Thrusters 105/70#
Row 30 Calories

Rest as needed between 2&3.

3. 4:00 AMRAP at a conversational pace of:
7 Power Snatches 135/95#
14 Box Jump Overs 24/20″

With no break…

2:00 AMRAP at absolute all out effort of:
7 Power Snatches 135/95#
14 Box Jump Overs 24/20

4. 4XME UB TTB – rest EXACTLY 60 seconds