A. Hang Squat Clean
work to a 2RM

B. Hang Squat Clean 5 x 2
*Use 85-90% of part A
*Aim to refine movement

C. Front Squats 3 x 10

“JOSH”

In teams of 4: AMRAP in 20 minutes Run 180m Max Deadball Cleans Rest 20 Wall ball 9/6kg Each member starts on different station. Rotate through in order of board. Score = Deadball Cleans

Photo: Sending Josh off on his new adventure with his own WOD.

A. Handstand Skills-
EMOM x 10 minutes:
Holds/Walks

B. Five sets:
Dumbbell Bench Press 10-15 reps
Bent over row 8-10 reps

C. Optional – Complete upstairs (not coached)
Five x 20/16cal Bike
*Each for time
*Rest between efforts

A. 15 minutes Snatch Technique
Snatch Pull + Hang Power Snatch + Power Snatch

B. 3 Rounds for time:
15 Hang Power Snatch 42.5/30kg (Intermediate 35/25kg)
50 Double-unders

Seven rounds for load:
5 Front Squats
Run 360m

*Aim to hold heaviest load across all sets
*Barbell taken from ground

Photo: We are super excited to welcome Nata into our coaching team. Nata will be interning over the next while developing her coaching skills. As a Coastal CrossFit member for over ten years she has become such a valued member of our community, a great athlete and friend. Welcome on board Nata!!!

Technique focus:
With a partner YGIG for quality movement
A. Incrementing ladder of Gymnastic Pull
1-2-3-4-5-6-7-8-9-10
then,
B. YGIG 5-7 sets:
‘X’ Toes to bar
then,
C. Incrementing unbroken Wall ball
2-4-6-8-10…20

*For less advanced athletes build up, then hold reps, Eg. 1-2-3-4-5 and hold 5’s.
Note: This is not for time. This session is designed to give you time to focus on improving your quality of movement and progressing in repetitions.

A. Deadlift 5-5-3-3-3-1-1-1-1 B. For time: 10-9-8-7-6-5-4-3-2-1 Deadlift * Burpee (over Parallettes) *Choose a weight - heavy but unbroken

Both 7am & 8am Sessions are on. Be sure to book in.

A. Handstand skills

B. Incrementing ladder in 16 minutes:
1 Wall Walk
2 Chest to Bar Pull-ups
20 Squats
*Increment Wall walks x 1, Chest to bar x 2 per round

A. 20 minutes:
Clean Pull + Hang Power Clean + Hang Squat Clean
*Move through with technique focus.

B. 3 cycles:
Minute on/minute off:
Max Power Cleans *

*Choose your own weight.

Photo: Josh has been a great part of our community for many years. We will definitely be sad to see him go, but wish him the best of luck as he takes on a new doctor role in Ipswich next week. You’ll always be a part of Coastal CrossFit. We look forward to seeing you when you are up this way.

For time:
Run 1.6km
40/30 Push-ups
Sandbag carry 180m
40/30 Push-ups
Sandbag carry 180m
40/30 Push-ups
Run 1.6km

Photo: It is great to see Billie back in the gym. Thank you @GranWillamsPhoto