A. Front Squat 1RM
B. Tabata Ball Slams (time permitting)
Post load and reps to comments.
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WOD: Thursday
Warm up:2 Rounds of:Bearcrawl 10mHigh knee/Boots to Glutes/Side stepSpiderman 10mHigh knee/Boots to Glutes/Side step 3 Rounds of:10 Toyota Jumps5 Push-upsShuttle Run 4 x 10m Workout: PART A.Increment as far as possible in 10 minutes of:Dumbbell Snatch (per side) (1-2-3-4-5…)Dumbbell facing Burpees (1-2-3-4-5…)8 x 10m Shuttle Run *Record total reps achieved Eg. 9/11 Burpees. REST 3 Minutes then,PART B.Decreasing reps for time of:What you achieved in Part A. Eg. Achieved 9/11 Burpees- Complete 9 Burpees, 11 Dumbbell Snatch, 8 Shuttle Runs,10 Burpees, 10 Dumbbell Snatch, 8 Shuttle Runs.Continue all the way back down finishing at 1 Dumbbell Snatch. *This WOD is not to be gamed. Work hard on Part A. Establish your own benchmark, and aim to finish as quick as possible in Part B.*Regardless of ability Part B allows all athletes to take on a challenge relative to their ability.
Coastal CrossFit
We had huge attendance at both am sessions and it it was great to see people pumped to set new PBs for front squat. Well done morning crew – Lots of new PBs set!! Let see what the rest of the day brings….
I will see some of you at the lunch time session, hopefully with a PB in me 🙂
Marie.