Honoring 9/11 and “The Man in the Red Bandanna”
Sign-up now for our 1st ever WCCF Partner Throwdown, Oct 4th!
$35 per team and all the money we earn from the throwdown is going towards throwing a kick-ass cookout and party for all of you immediately afterwards. All taking place at Eastover Farm in Rochester, MA. This is going to be an awesome event!
https://whaling-city-crossfit.theboxhq.com/events/first-annual-wccf-in-house-throwdown
WORKOUT OF THE DAY
Fitness
1. “Kettlebell Hell”
In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.
Rest 1 minute
In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.
Rest 1 minute
In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time.
Rest 5 minutes and repeat.
Men: 1.5 Pood
Women: 1 Pood
Performance
1. OHS: 3×5
2. Snatch Balance: Heavy Single
3. 15 minutes to establish a 1RM Hang Snatch
4a. 3X8 Bench Press – heaviest possible reps with maximal speed, rest 90 sec.
4b. 3XME Strict HSPU– rest 90 sec.
5. Metcon
“Kettlebell Hell”
1. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.
Rest 1 minute
2. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.
Rest 1 minute
3. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time. – KB can rest on chest.
Rest 5 minutes and repeat 1, 2 and 3 again.
Men: 2 pood
Women: 1.5 pood