A. EMOM x 10:
1 Clean
*Build in weight across the sets.
B. Three cycles:
Touch and go Power Clean 2-4-6-8-10 reps.
*Increment the weight on each cycle.
*Sets are performed on the minute.
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Attendance has been much lower over the past couple of months – Let’s turn this around!!!Frequency and consistency is the key to improvement and improvements lead to higher levels of motivation. In an effort to light the fires of motivation we have decided to run an attendance challenge. Our Challenge to you all during October is to achieve a minimum of 4 days training per week, each week. Individuals that achieve this will have their names placed in a hat and one person will be drawn out at random to a receive a Coastal CrossFit Shirt & Funky sock Friday pack.Congratulations to Deb for winning the August/September pack. Notice someone missing? Remember we are all better together!!! Share the love and help each other out. If someone is M.I.A reach onto them – a training partner and our community is the best!! Want to see progression? Turn up more frequently:Base line- We recommend a minimum of 3 days a week (this will allow you to see progression and keeps your routine in check)4 Days a week (gets things rolling much quicker)5 days a week is considered 100% attendance (You can be guaranteed those that are performing best in the gym are hitting 5 days consistently).
WOD: Friday
A. Work to a heavy DB/KB Turkish Get up. B. Three rounds for load and reps: min 1: 1 x Turkish Get up RH min 2: Pull ups (max reps) min 3: 1 x TGU LH min 4: Toes to Bar (max reps) *use the same weight for the TGU for both LH /RH. *score = TGU weight x total reps of pull up + T2B. Post loads and reps to comments.