Wednesday WOD – 012115

Snowdown

Last chance to register for the SouthCoast Snowdown

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. AMRAP 12:
50 DU
40 TTB
30 Bar Facing Burpees
20 Cleans (full) 175/115#

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. AMRAP 10:
50 DU
40 TTB
30 Bar Facing Burpees
20 Cleans (full) 205/135#

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. 5 Rounds for total working time:
12 OHS 95/65
15 C2B Pullups

Rest 60s after round 1. Decrease rest by 10s each subsequent round. So your rest between rounds 4&5 will be 30s.