Saturday WOD – 011015

Bob

Welcome back, Bob!

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. Handstand Practice

2. AMRAP in 20:00:
20 Shoulder Taps (50′ HS Walk)
30 KBS 24/16kg
20 Calorie Row

Performance
1. Alternating EMOM for 14:00-
3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set
10 Burpee Box Jumps 24/20″

2a. Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@75%, 1×5@70% – rest 60 sec.
2b. Halting Clean Pull (Pause Just Below knee & at Power Pos, based on 1rm clean) – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@75%, 1×5@70% – rest 60 sec.

3. At a conversational pace (work hard, but maintain an exertion level that would allow you to carry on a conversation)-
30:00 AMRAP of:
50′ HS Walk
35 KBS 24/16kg
20 Calorie Row