Tuesday WOD – 0201315

Steph

Steph during Event 2 of The SouthCoast Snowdown

Stronger Faster Healthier Tasting TONIGHT!
Will from SFH will be at WCCF on Tuesday, February 3rd during the evening classes dishing out samples of their products and dropping knowledge bombs! Come try their pre- and post- workout shakes and their Fish Oil supplements!

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. Back Squat: 5×5 – 10-20% lighter than last week. Focus on speed.

2. 3 rounds for time of:
:45 (accumulated) Hanging L-Sit Hold
15 Jumping Back Squats 65/45#
15 Strict Pull-ups (in good hollow position)
15 Push Press 95/65#

Performance
1. EMOM for 7:00-
3 UB T&G Power Clean & Push Jerks
Build to 80% of 3RM

*Sequence ends on 5th set of BS.
2a. Back Squat (based on 1rm squat): 5X5@70% – rest exactly 90 seconds
2b. 4X15 Strict HSPU (in UB sets of 3 AFAP)- rest exactly 90 seconds

3. 4 rounds for time of:
:45 (accumulated) Hanging L-Sit Hold
15 Jumping Back Squats 65/45#
15 Strict Chest-to-Ring Pull-ups (in good hollow position)
15 DB Push Press 50/35#