WODs

A. Every 90 sec. x 5: Vertical High Hang Snatch x 1.1.1

B. Every 90 sec. x 5: Hang Snatch (just above knee) x 1.1.1

C. Every 90 sec. x 5: Snatch x 1.1.1

*Ideally all of these would be full snatches i.e received in the squat.
*1.1 designates 10 sec. rest between lifts.

*A bit of a twist on the 30 min. AMRAP from a couple of weeks ago. I know this is not everyone’s cup of tea but it’s a necessary evil. Hang in there – there is a change of focus coming!

AMRAP in 30 minutes of:
Run 600m
Row 300m
Skip 150 reps.

Photo: For members who are new to Coastal CrossFit, you may not realise that Marie runs Circuit Training on Monday, Wednesday and Friday between 10.30-11.15am. Check out this link – Circuit Training for more info.

*Thank you and well done to the crew who represented and cheered on at WODStock over the weekend.  (click on the post to see some pictures from the event)

Complete 4 rounds of:
Back Squat 8 reps
Rest 45 sec.
Strict Chin-up 8-10 reps
Rest 45 sec.
30-50 UB Double-unders or 60 sec. practice.
Rest 45 sec.
60 sec. UB plank
Rest 45 sec.
*Chin-ups: add weight or use a spotter or bands as necessary to hit the prescribed rep range.

*Good luck to everyone who is competing at in the WODStock event today at the Uni. If you’re looking for something to do, get down there and cheer these guys on!
*As most of our regular crew are competing, the 8.00am session is cancelled today.

7:00am
Pick from one of these Hero WOD’s:

“Daniel”
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

“Jason”
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

“Nate”
AMRAP in 20:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

“DT”
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

“Jerry”
Run 1 mile
Row 2K
Run 1 mile

For load and time:
EMOM for 5 rounds: 2-4-6-8-10 reps of Deadlift (use approx. 100-120% of 1RM Clean)
then immediately after the last deadlift…
10 rounds of:
7 Pull-ups
7 Box Jumps
then at the start of a new minute….
EMOM for 5 rounds: 10-8-6-4-2
*Your time is recorded at the completion of the 2 reps in the second round of DL’s

A. EMOM x 10: 2 Shoulder Press

B. Three rounds for reps of:
1 min: Parallete Shoot Through
1 min: Shuttle Run
1 min: Alternating Lunge 20/15kg
1 min: Plank

Complete 5 cycles:
DB Bent Over Row 8-10 reps
rest 45 sec.
Max effort Toes to Bar (strict)
rest 45 sec.
Hip Extension 10 reps
rest 45 sec.
50/60 sec. Double-unders
rest 45 sec.

AMRAP in 3 minutes of:
3 Power Cleans (touch & go)
6 Push-ups
9 Squats

Rest 1 min. and repeat for a total of 5 cycles.

Come on in for a super exciting surprise workout! See you there.