Monday WOD – 020915

Rachael and Kelsea

Rachael and Kelsea, 2nd place at the Battle of the Benchmarks!

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.

Set Up Text Messaging in The Box HQ
The BoxHQ now allows us to send text message alerts to all of you at once. With the weather we’ve had lately, I’d like all of you to please log in to your BoxHQ profiles and activate this feature so that we can alert you of weather cancelations or any other time-sensitive information. I have created a lovely step-by-step guide for you. This will now be our OFFICIAl mode of communication for cancelations so please do this ASAP! Please see the attached pdf: SETTING UP TEXT ALERTS IN THE BOX HQ

WORKOUT OF THE DAY

Fitness
1. 1RM Thruster

2. 10:00 AMRAP at a conversational pace of:
25 Burpees
25 Thrusters 65/45#

REST 1:00

3. 5:00 AMRAP as fast as possible of:
10 Burpees
10 Thrusters 95/65#

Performance
IN CLASS:
1a. 4X8 OHS – heaviest possible, rest EXACTLY 60 seconds

1b. 4XME UB C2B Pull-ups – rest EXACTLY 60 seconds

2. 15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:
50 6″ Target Burpees
50 Thrusters 65/45#

Rest 1:00 between 2&3.

3. 5:00 AMRAP (all out effort) of:
20 6″ Target Burpees
20 Thrusters 95/65#”

EXTRA WORK:
4.EMOM for 5:00-
5 Power Snatches*
*Begin at 60% 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.

Rest 2:00 exactly between #4 and #5.

5. 1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.