Wednesday WOD – 020415

WCCF at the Snowdown

WCCF at the 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. Push Press: 5×5 – 10-20% less than last week’s 5RM

2. For time:
30 Ring Dips

*Rest 1:00*

30 Clean & Jerks AFAP (anyhow) 135/95#

*Rest 1:00*

60 Double Unders

Performance
Session 1:
1. Every 1:30 for 6:00-
5 Snatches @ 80% of 5rm

2. 10:00 AMRAP at a conversational pace of:
KB Snatches (alternate every 20 reps) 24/16kg

Session 2:
3. For time:
30 Muscle-Ups

*Rest 2:00 between 3&4.

4. For time:
30 Clean & Jerks (anyhow) 135/95#

*Rest 2:00 between 4&5.

5. For time:
Row 60 Calories