7-10 sets: 1 Power Snatch + 1 Hang Squat Snatch
*Build in weight across.
10-1 reps for time: Deadlift 40/30kg Overhead Squat 40/30kg
ROMWOD Reminder – For those feeling a little sore or stiff come on in for a long ROMWOD. Photo: Bodo laughing his way through 21.2 🙂
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🌱 SPRING KICKSTART – 4 Week Reset 🌟 “There is no better investment than your health.” Our 4 week SPRING KICKSTART has begun (Monday 6th Oct- Monday 3rd November)…Remember this is just the start.– 4 Week Kickstart– 12+ weeks (Noticeable difference)– 6+ months (Sustainable change) This is the launchpad not the end goal… STEP 1: REVISIT THE BASICSUsing the Checklist below, identify your STRENGTH & WEAKNESSES.Fixing your weakest link will provide the most benefit.Establish 1-2 goals with 2 strategies each to assist you. Sustainable actions are the key to long term success. Commit to the 4 weeks, make positive changes and stay the course. WEEKLY PRINTABLE Chart- Coastal CrossFit Members Join our KICKSTART challenge Facebook page
Sleep is far more than just downtime — it’s a vital process that allows your body and mindto repair, reset, and restore balance. Quality sleep supports every major system in thebody, from your muscles and hormones to your brain and immune system. The Value of SleepDuring sleep, your body and brain go to work:
AMRAP in 10 minutes of: 50 Bar Facing Burpees 30 Thrusters 50/35kg 10 Muscle-ups Post rounds and reps to comments. Today’s workout is a retest from January – think back to how you hit this one and use that experience to work out a better strategy for your second attempt. Ideally with your improved conditioning and a better strategy we should see significant improvements on your previous result. My advice is to hit the burpees at a steady and sustainable pace that will allow you to do all 50 reps without a break. Then, take a good few breaths before you pick up the bar for the thrusters and aim for a large but not maximal first set. After that, stay accountable about getting back on the bar but don’t be in such a rush that you are only doing a couple of reps at a time. For the Muscle-ups, the aim is not to work to failure (unless you can do all 10 unbroken of course) – a failed rep is going to cost time and energy that you can’t afford at this stage and sticking to a sensible plan here could save you a big chunk of time. Finally if you make it to the second set of burpees – just keep moving!
