Marc’s Seductive Stare
WCCF Member Appreciation Day and Partner Throwdown, Oct 4th!
If you haven’t registered a team yet, please do so today!https://whaling-city-crossfit.theboxhq.com/events/first-annual-wccf-in-house-throwdown
October On-Ramp!!
Help us fill up our next On-Ramp with your friends and family!! Send them here to register: https://whaling-city-crossfit.theboxhq.com/events/wccfs-october-2014-on-ramp
WORKOUT OF THE DAY
Fitness
1. 4X5 Pause Front Squats @ heaviest possible (STRICT 3 second pause in the bottom at absolute bottom depth)
2. Tabata Intervals of (8 rounds – :20 work/:10 rest):
a. KB Swings 24/16kg
b. Air Squats
c. Hollow Rocks
*Perform 8 rounds of a, then 8 rounds of b, then 8 rounds of c. Note total reps of each.
Performance
1. Snatch: 3 sets to find a 5RM TnG, then ME TnG@ 85% – rest 90 sec.
2a. 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) – if more than 15 on first set add a deficit, rest 90 seconds
2b. 4X5 Pause Front Squats @ heaviest possible (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds
3. Metcon
Tabata Intervals of (8 rounds – :20 work/:10 rest):
a. KB Swings 24/16kg
b. Air Squats
c. Hollow Rocks
*Perform 8 rounds of #1, then 8 rounds of #2, then 8 rounds of #3. Note total reps of each.
4. 3×10 Bulgarian Split Squats (back rack), HTLW