Saturday WOD – 012415

Sister Muscle Up Love.

Sister Muscle Up Love.

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. Power Clean: Build to a heavy 3 rep, TnG

2. AMRAP 20:
5 Power cleans 135/95#
10 Hollow Rocks
15 Wall balls 20/14#

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 (try to go up from last week)
10 Burpee Box Jumps 24/20″

2. 11.5
20:00 AMRAP of:
5 Power cleans 145/105#
10 Toes to bar
15 Wall balls 20/14#

3a. Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@60%, 1×5@70%, 1×5@80%, 2×3@85%, 1×5@80% – rest 60 sec.
3b. Halting Clean Pull (Pause Just Below knee & at Power Pos, based on 1rm clean) – 1×5@60%, 1×5@70%, 1×5@80%, 2×3@85%, 1×5@80% – rest 60 sec.