Power Snatch
5-5-5-3-3-3-1-1-1-1
Finisher:
Power Snatch one rep at 85% of your 1RM on the first minute, two on the second minute, three on the third minute etc. Continue with this format until you cannot complete the required number of repetitions within the minute. Use as many sets in each minute as required.
Post load and rounds completed to comments.
For time:
Row 1000m…then
7 rounds of:
15 Knees to Elbows
9 Push Jerk 50kg (35kg)
Post time to comments.
Ring Handstand Push-ups???
Weighted Pull-ups
3-3-3-3-3
then….
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Sumo Deadlift High Pull 40kg (30kg)
Kettlebell Swing 24kg (16kg)
Post Pull-up load and WOD time to comments.
Five rounds for time of:
15 Thrusters, 60kg (40kg)
Run 400m
Post time to comments.
Enjoy your day off.
“Lynne”
Five rounds for max. reps of:
Bodyweight Bench Press
Pull-ups
There is no time component to this workout. Move directly from the Bench Press to Pull-ups and rest as necessary between rounds.
Post total reps to comments.
Five rounds for time of:
20, Alternate Overhead Weighted Lunges 20kg (15kg)
21, Burpees
Post time to comments.
Farewell to Tim who completed his last training session today before heading off to live in Woolongong. Best of luck with the future and please stay in touch.
For time:
Row 400m
then…
21-15-9
Pull-ups
Ring Dips
then…
Run 400m
Five rounds for time and load of:
Deadlift, 20 reps
Run 400m
Post time and load to comments.
Today is Glen and Michelles’ last ‘official’ training session at Coastal CrossFit QLD. You will be sadly missed and we hope that you will visit as often as possible. Thank you for all of your support, camaraderie and generosity and we wish you the best of luck with the future.
