Saturday WOD – 021415

Danielle

Danielle During the “Partner 50s”

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. Pistol Practice

2. “Nasty Girls V2″
3 rounds for time of:
50 Pistols (alternating)
7 Muscle-ups
10 Hang Power Cleans 175/115#

Performance
1a. 5X3 Jerk from Blocks/Racks – work to a max triple for the day, rest 90 sec.
1b. 5X3 Paused Clean First Pull (3 count pause at the knee) – work to a max triple for the day, rest 90 sec.

2. Alternating EMOM for 14:00-
Even: 1 Three Position Clean (floor, hang, power position)*
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.
Odd: 10 Ring Dips

3. “Nasty Girls V2″
3 rounds for time of:
50 Pistols (alternating)
7 Muscle-ups
10 Hang Power Cleans 175/115#