Tuesday WOD – 021015

Dave C.

Dave Smiling During 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.

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: 5×3 AHAP

2. Open Workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row
50 TTB
40 Wall Ball 20/14# (10′ target men/9′ target women)
30 Power Cleans 135/95#
20 Muscle-Ups

Performance
IN CLASS:
1a. Back Squat (based on 1rm squat): 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75% – rest exactly 90 seconds
1b. 4X20 Strict HSPU (in UB sets of 3-5 reps AFAP) – rest exactly 90 seconds

2. Open Workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row
50 TTB
40 Wall Ball 20/14# (10′ target men/9′ target women)
30 Power Cleans 135/95#
20 Muscle-Ups

EXTRA WORK:
3. Every 1:30 for 6:00 (5 total sets)-
5 UB T&G Power Clean & Push Jerks
*Begin at 60% of 1RM Clean & Jerk 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.

4. 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #3.