Tuesday WOD – 011315

On-Ramp

Our January On-Rampers! Welcome to WCCF!

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. Back Squat 5×5 – add 5# to last week

2. 3 rounds of:
3:00 ME Burpees
1:30 Rest

Performance
1. EMOM for 7:00-
5 Power Snatches*
*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 EMOM.

*Sequence ends on 5th set of BS.
2a. Back Squat (based on 1rm squat) – 1×5@60%, 1×5@70%, 2×5@75%, 1×5@70% – rest exactly 90 seconds
2b. 4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds

3. 3 rounds of:
3:00 ME 6″ Target Burpees*

*Rest between rounds until HR drops below 110BPM.