fbpx

Saturday WOD – 091716

Tricia

Tricia

WCCF’S 3RD ANNUAL MEMBER APPRECIATION DAY AND INTERNAL THROWDOWN
September 24th, 9am at Eastover Farm in Rochester! (Rain date: Sept. 25th)
As in past years, this will be a Partner Throwdown. Any combination: MM, FF, MF! Sign up your team in the gym!

GET FIT CHALLENGE
Our next Beginner’s Fitness Challenge starts on September 19th! We are holding sessions at 9:30am and 6:30pm. If you know anyone who would benefit from this challenge, please send them the link: http://whalingcitycrossfit.com/get-fit-challenge/

WORKOUT OF THE DAY

Wellness
1. Power Snatch – Touch and Go Practice

2. With a Partner, for time:
Buy in: 800m Run together, then
2 Rounds of:
30 Power Snatches 95/65
20 Over Under Your Partner
Cash Out: 1000m Row, split evenly

Fitness
1. Power Snatch – Touch and Go Practice

2. With a Partner, for time:
Buy in: 800m Run together, then
2 Rounds of:
30 Power Snatches 115/75
20 Over Under Your Partner
Cash Out: 1000m Row, split evenly

Performance
WL
1. Power Snatch + Snatch (not TnG) – 6 Sets

2. Power Clean & Jerk + Clean & Jerk – 6 Sets

Notes:
Both Complexes: Build over the first three sets. The weight you used on the third set should be repeated for the remaining three sets. Aim to find a weight which is challenging, but manageable with sound mechanics.

METCON
With a Partner, for time:
Buy in: 800m Run together, then
2 Rounds of:
30 Power Snatches 135/95
20 Over Under Your Partner
Cash Out: 1000m Row, split evenly