CrossFit Escape Burleigh Heads

WOD

CrossFit Total
1RM Back Squat
1RM Strict Press
1RM Deadlift

Complete your warm-up reps then you have 3 attempts to find your 1RM
Must complete lifts in order

WOD
The Ensign
AMRAP in 3 minutes of:

3 Power Clean 70kg
6 Push Ups
9 Air Squats / 9 Ring Dips

*Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

*Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3 minute rounds.

Strength
Wendler Back Squat
or
Back Squat
3-3-3

WOD
AMRAP in 12 minutes of:
7 One Arm Kettlebell Snatches RT – 20kg
7 One Arm Kettlebell Snatches LT – 20kg
3 Box Jumps @ 24″

Strength
Wendler Press
or
Press 3-3-3
Push Press 3-3-3

WOD
Complete 5 round’s:
Max Push-ups
Sprint 50m

*Make sure to begin sprint from push up position. So once you finish your last push up, start the sprint from the push up or prone position.

*The rest & recovery for this workout is the 50m walk back to your starting position.

Beach WOD and BBQ today gang, Bring your swimmers and any games you wish to play after the WOD, It will be a team WOD, teams will be picked Saturday morning before the WOD is announced.
BYO BBQ afterwards and drinks if you want to drink, bring the family and sit back to relax in the great sunshine we have.