Saturday WOD – 043016

Coach Kyle

Coach Kyle

Welcome Coach Kyle!
Let’s all officially welcome Coach Kyle to our Coaching Staff and our WCCF Community! Kyle is a CrossFit Level 1 Trainer and has a Bachelors of Science in Sport Management. Kyle has previously coached at CrossFit Bridgewater and at night you can find him keeping the City of New Bedford safe.

From Kyle:
Fitness is so much more than achieving a desired physical appearance. I have been surrounded by fitness and athletics my entire life and have had the privilege to watch the transformation of an individual’s self image, confidence, and quality of life. I found CrossFit a short time after finishing up my college baseball career and instantly fell in love with the community. CrossFit is for everyone and that is what makes it beautiful. There is nothing more gratifying than being able to be a part of someone’s journey to a more active, healthy lifestyle.

More Details and Registration for our High School Strength & Conditioning Summer Program: http://whalingcitycrossfit.com/high-school-sc/

WORKOUT OF THE DAY

Fitness
With a Partner, AMRAP 18
40 Power Snatch 75/55
40 Burpees
30 Power Snatch 95/65
30 Burpees
20 Power Snatch 115/80
20 Burpees
AMRAP Power Snatch 135/95

Performance
WEIGHTLIFTING:
1. Pause Snatch 3-3-3, 3×3
2. Paused Snatch Deadlift from Deficit, 60%x4, 70%x3, 75%x2x3
3. Tall Jerk 3-3-3, 2×3
4. Pause Jerk 3-3-3, 3×3

METCON:
With a Partner, AMRAP 18
40 Power Snatch 75/55
40 Burpees
30 Power Snatch 115/80
30 Burpees
20 Power Snatch 135/95
20 Burpees
AMRAP Power Snatch 155/105

GYMNASTICS
Weighted Pull-up: EMOM 10:00 – 3 reps@65%

ACCESSORY
a. Barbell Bicep Curl 5×10
b. DB Skull Crusher 5×10