Wednesday WOD – 011415

Post-WOD Journaling

Post-WOD Journaling

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

2. 15:00 AMRAP of:

30 Shoulder to Overhead (anyhow) 95/65#
30 Wall Balls 20/14#
21 Shoulder to Overhead (anyhow) 115/75#
30 Wall Balls 20/14#
15 Shoulder to Overhead (anyhow) 135/95#
30 Wall Balls 20/14#
9 Shoulder to Overhead (anyhow) 155/105#
30 Wall Balls 20/14#

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. 15:00 AMRAP of:

30 Clean & Jerks (anyhow) 135/95#
30 Wall Balls 20/14#
21 Clean & Jerks (anyhow) 155/105#
30 Wall Balls 20/14#
15 Clean & Jerks (anyhow) 185/120#
30 Wall Balls 20/14#
9 Clean & Jerks (anyhow) 225/145#
30 Wall Balls 20/14#

If all reps are completed begin again and get as far as possible in the remainder of the 15:00.

Session 2:

3. Every for 2:00 for 8:00-
5 Clean & Jerks (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*
*Begin at 50% of 1RM C&J 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.

4. 3 rounds for time of:
10 OHS 135/95#
20 C2B Pull-ups