Wednesday WOD – 012815

WCCF

WCCF

BLIZZARD UPDATE: We will be closed for all Wednesday Morning classes. The Gym will Open at 3pm!

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

2. 12 minute AMRAP:
10 C2B
20 Shoulder to Overhead 115/75#
30 DU

Performance
1. EMOM for 7:00-
3 UB T&G Power Clean & Push Jerks*
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 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@70%, 1×5@75%, 1×5@80%, 1×3@85%, 1×5@80% – 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. For time:
Row 30 Calories
50 Thrusters 65/45#
40 C2B Pull-ups
*Do not strategize Thrusters. Do as many as possible UB, with the goal being all 50 UB.

Rest as needed between 3&4.

4. This is a repeat, with a change in length of pieces…
7:00 AMRAP at a conversational pace of:
3 Muscle-Ups
12 Shoulder to Overhead 135/95#
50′ Shuttle Run (5×10′ sections)

With no break…

3:30 AMRAP at absolute all out effort of:
5 Muscle-Ups
15 Shoulder to Overhead 135/95#
50′ Shuttle Run (5×10′ sections)