WOD: Wednesday

WODs January 24, 2023

Reminder: Coastal CrossFit will be closed for the Australia Day Public holiday – Thursday 26th Jan.

A. Partner Format:
Clean (Power or Squat)
EMOM x 4 minutes:
3 Cleans (Maintain light load)
Rest 1 minute
EMOM x 4 minutes:
2 Cleans (Maintain moderate load)
Rest 1 minute
Work to a heavy Clean in 7 minutes:

B. Partner workout:
Seven rounds for time:
7 Power Cleans 70/45kg*
7 Burpees

*Goal: Touch and go.
P1: Start PC, P2 starts BP.
*Each partner to complete their movement before swapping. Both partners complete all repetitions.

Photo: Carol. What is not to love about this chic!! So easy going, gives everything a red hot go, encouraging and she has given up her private sessions for full 5:30pm class. Love your style Carol – you are Queen of the 5:30pm session ;D

chris

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WOD: Tuesday

AMRAP in 3 min: 15 Hang Cleans 60/40kg 75 Double-unders Max. Push-ups Rest 3 min: AMRAP in 3 min: 12 Hang Cleans 70/47.5kg 60 Double-unders Max. Push-ups Rest 3 min: AMRAP in 3 min: 9 Hang Cleans 80/55kg 45 Double-unders Max. Push-ups Rest 3 min: AMRAP in 3 min: 6 Hang Power Cleans 90/62.5kg 30 Double-unders Max. Push-ups Rest 3 min: AMRAP in 3 min: 3 Hang Cleans 100/70kg 15 Double-unders Max. Push-ups *Hang Cleans can be power or squat.