Five rounds for time of:
Run 400m
30 Russian Swings 24/16kg
30/20 Push-ups

A. Front Squat 7-7-7-7

B. Death by Pull-up.
*Choose your own style.

7:00am

Beach WOD today. Please see the following link http://www.coastalcrossfit.com.au/2019/11/11/beach-wod-saturday/ for details.

We look forward to seeing you there!

Ten rounds for time of:
Run 180m
Broad Jump 15m (count jumps)
Burpees (equal to number of jumps)

For time:
10 DB Hang Power Clean + Jerk RH 22.5/15kg
10 DB Hang Power Clean + Jerk LH 22.5/15kg
Walking Lunge 15m 22.5/15kg
9 DB Hang Power Clean + Jerk RH
9 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
8 DB Hang Power Clean + Jerk RH
8 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
7 DB Hang Power Clean + Jerk RH
7 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
6 DB Hang Power Clean + Jerk RH
6 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
5 DB Hang Power Clean + Jerk RH
5 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
4 DB Hang Power Clean + Jerk RH
4 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
3 DB Hang Power Clean + Jerk RH
3 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
2 DB Hang Power Clean + Jerk RH
2 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
1 DB Hang Power Clean + Jerk RH
1 DB Hang Power Clean + Jerk LH
Walking Lunge 15m

EMOM x 28:
1. Pull-ups (choose own reps)
2. 10 x 10m Shuttle Run
3. Handstand Walk/Shoulder Taps/HS Hold
4. Double-unders

Two rounds for time of:
Run 560m
50 Overhead Squats 40/30kg
Run 560m
50 Toes to Bar

A. Hang Muscle Clean
B. Hang Power Clean
C. Hang Squat Clean
*Perform 5-7 efforts to max out each lift before progressing to the next.

D. Max reps in 5 minutes:
Burpees (6″ jump and touch)

*Saturday Session 6:30am-8:00am*

Please note that we have decided to start tomorrow’s (8//11/19) session at 6:30am to allow more time to complete the open workout as we have to leave promptly at 8:00am for Brisbane.

Apologies for the late notice.

For those that have completed Open 20.5 feel free to come in for Open Gym.

Photo: Another Grant Williams special.

*Please don’t forget that 20.5 will be running from 4:00pm.
*We’d love to see as many of you as possible in attendance for this last Friday session, whether you’re participating or simply cheering on!

Seven rounds for time of:
7 Power Snatch
7 Snatch Balance
7 Overhead Squats
42.5/30kg