Friday WOD – 112715

Crew

Thanksgiving Morning Crew

Thanksgiving Holiday Schedule Update
Fri. Nov. 27th – 8:30am, 4:30pm and 5:30pm Classes ONLY! 3 Person Minimum Registration REQUIRED for 4:30 & 5:30pm!

Whaling City CrossFit’s Annual Holiday Party!
We have decided to hold the event at our house this year to make things more comfortable and intimate. All WCCFers and their families are invited to come celebrate the holidays with us! ┬áThis will be a Potluck and BYOB. As we get closer, we’ll start a list of what everyone is bringing to eat. Please RSVP as soon as possible if you can make it so we know how many to expect. RSVP here.

WORKOUT OF THE DAY

Fitness
1. Power Snatch: Work to a moderate double

2. For time:
50 Double Unders
15 Power Snatch 95/65
50 Double Unders
10 Power Snatch 135/95
50 Double Unders
5 Power Snatch 165/115

Performance
WEIGHTLIFTING:
1. EMOM 5:00 – 2 TNG Power Clean & Push Jerk, then 1xME UB TnG Reps @75% of heaviest set

CLASS:
1. EMOM 5:00 – 2 TNG Power Snatches, then 1xME UB TnG Reps @75% of heaviest set

2. For time:
50 Double Unders
15 Power Snatch 95/65
50 Double Unders
10 Power Snatch 135/95
50 Double Unders
5 Power Snatch 165/115

SKILL:
1. Kipping HSPU: 3x 0:30 Max Reps – rest as needed.

ROWING:
1. 500m-1000m-1500m-1000m-500m.
Do 500m with 1 minute easy paddle rest; 1000m with 2 minutes rest; 1500m with 3 minutes rest; 1000m with 2 minutes rest; 500m. Do the first two pieces at a controlled pace. During the 1500m piece, increase intensity in the last 500m, and then push during the last two intervals.