Thursday WOD – 012915

#‎tbt‬ to that time Marc and Jay both lost their shirts...

#‎tbt‬ to that time Marc and Jay both lost their shirts…Sorry, ladies, their both spoken for!

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. Push Press: 5×5 – add 5# to last week

2. 21-18-15-12-9-6-3 of:
Thrusters 95/65#
Bar-Facing Burpees

Performance
Session 1:
1. Every 1:30 for 6:00-
5 Snatches (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.

2. 21-18-15-12-9-6-3 of:
Thrusters 95/65#
Bar-Facing Burpees

Session 2:
3. 5:00 AMRAP of:
Clean & Jerks (anyhow) 185/120#
EMOM (including 0:00) perform 15 UB Double-Unders before starting Clean & Jerks.

4. 5:00 AMRAP of:
Snatches (anyhow) 155/105#
EMOM (including 0:00) perform 15 UB Double-Unders before starting Snatches.