Monday WOD – 022216

Learning the False Grip

Learning the False Grip

Social Media Contest
We will be running this contest through the Open. Each check-in earns you an entry in a drawing to win a FREE Month’s Membership! When you come to the gym, check-in to WCCF on Facebook, say something AWESOME, and include the hashtag: #whalingcitycrossfitfam

WCCF 2016 Intramural Open!
Look for a post on Monday with full details of the Intramural Open! First workout is announced Thursday night at 8pm on games.crossfit.com! We will be performing the first workout on Friday in ALL classes. If possible try and make our Friday Night Lights event at 5:30pm!

We encourage you to sign up for the CF Open: games.crossfit.com. This allows you to submit your weekly scores online and see how you stack up. Signing up on the Games site is not required to participate in the WCCF Intramural Open.

WORKOUT OF THE DAY

Fitness
1. Paused Front Squat – 3RM

2. AMRAP 10
15 Burpees Lateral Hops
10 Power Clean + Push Jerk

Prescribed weights:
R1: 95/65
R2: 115/80
R3: 135/95
R4: 155/105
R5: 185/125

Performance
WEIGHTLIFTING:
1. 3 TnG Snatches – Every 1:30 for 5 sets, start between 60 and 70%

CLASS:
1. Paused Front Squat – 3RM

2. AMRAP 10
15 Burpees Lateral Hops
10 Power Clean + Push Jerk

Prescribed weights:
R1: 115/80
R2: 135/95
R3: 155/105
R4: 185/125
R5: 225/155

STRENGTH:
1. Strict Press: 3×8 across

2. 4 Rounds:
10 Supine Barbell Row
10 Bicep Curls (each arm)
10 Single Leg RDL (each leg)
15 Back Extensions
200′ 1-arm Farmer’s Carry (each arm)