WODs

Best of luck to all of our crew competing at the Fittest 3 (CrossFit The Stables, Mountain Creek) today.
If you are around the area be sure to go and check out the action and show your support. A free Coastal CrossFit shirt will go to the person with the best photo, be sure to tag @Coastalcrossfitqueensland.

7:00am
AMRAP in 12 minutes:
12 Bar Facing Burpees
9 Power Snatch 50/35kg
6 Bar Muscle-ups
*This is the first workout for this year’s Masters League Competition. You can treat this like a normal daily workout or you can use it as a chance to have a score validated. Various scalings will be provided.

Five supersets:
Bench Press 10-12 reps
Max Reps Strict Pull-ups
*Ideally, choose a strict pull-up style that will allow for similar reps as the Bench Press. For athletes with limited pull-ups, either scale back to ring rows or accumulate strict pull-ups to achieve sufficient volume. Conversely, if you’re advanced, scale up to C2B or add/or add weight.

EMOM x 30 min.
1. Row 20/16 cal.
2. Max Knees to Elbows
3. Rest
4. Max Overhead Lunge 20/15kg
5. 50 Double-unders
6. Rest

3RM Overhead Squat
*Time to re-test! Try not to miss this one.

Optional:
Death by 10m

EMOM x 4:
5 Hang Muscle Clean

Rest 1 min.

EMOM x 4:
4 Hang Power Clean

Rest 1 min.

EMOM x 4:
3 Hang Squat Clean

Rest 1 min.

EMOM x 10:
Bar Facing Burpees
*Base your reps around a 30 second semi max effort in minute 1.

For time:
50 Deadlift 60/40kg
25 Strict Pull-ups
35 Push Jerk 60/40kg
25 Strict Pull-ups
50 Deadlift 60/40kg

*Please note that there will be an additional training slot this Sunday between 3:00-4:30pm. This will be open gym format but a workout will also be programmed for those who would like guidance.

A. Overhead Squat 5 x 3
*Aim to maintain equal to, or a very high percentage of the 3RM that was established at the start of this cycle.

B. 30-20-10 reps for time of:
Toes to Bar
Walking Lunge (metres)

ANZAC Day update:

We will be going to the gym today at 3:30pm for a commerative ANZAC Day WOD: “Murph”. We would love for you to join us.
Scaling options will be available to suit all abilities.
Hope to see you there.

Please take the time to show your respect to the brave men and women that gave their lives so we could live ours.
Lest we forget….

A. 12 min. to build to a heavy set of:
1 Power Clean + 1 Hang Squat Clean
*Must be linked.

B. Advance for 10 minutes:
3 Power Cleans 50/35kg
30 Double-unders
*Add 3 power cleans per round.