Tuesday WOD – 120115

Timmy + Steve

Timmy + Steve

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!  This 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. Deadlift: Heavy set of 5. Add 10# to last week.

2. Pull-up Capacity
7×7 Kipping Pull-ups – rest 40s between
OR 6×6 Kip Swings & 3xME Strict Pull-ups

3. “Interval Diane”
3 Rounds of:
0:30 ME Deadlifts 225/155
0:15 Transition
0:30 ME HSPU
0:15 Transition

Performance
WEIGHTLIFTING:
1. EMOM 8:00 – 2 Jerks @65-75% (Add 5# to last week). Focus is driving UNDER the bar, catching with bent back knee.

CLASS:
1. Power Snatch 8×2 Across

2. C2B Pull-up Capacity
7×7 Kipping/Butterfly C2B Pull-ups – rest 40s between

3. “Interval Diane”
3 Rounds of:
0:30 ME Deadlifts 225/155
0:15 Transition
0:30 ME HSPU
0:15 Transition

SKILLS:
1. Kipping Muscle Ups
Beginner: 7×5 Arch to Hollow Ring Swings
Advanced: OTMx6 – 2-5 Perfect Muscle Ups (More total reps than last week)

2. Weakness Training
Work on a weakness that will show up in the Open.