WODs

Seven rounds:
7 Deadlifts *
7 Burpees over bar
Run 200m

Rest 1 minute
*Choose a challenging weight that allows for unbroken sets.

A. Thrusters 7×3

B. "Jackie"
1000m Row
50 Thrusters 20/15kg
30 Pull-ups

Join Olivia at 7am. Please book in.

Partner Workout:
Partner A/Partner B
For max load lifted:
0-1:30
A. Run 360m
B. Deadlift
1:30-3:00
A. Deadlift
B. Run 360m
3:00-4:00 Rest

4:00-5:30
A. Run 360m
B. Hang Cleans
5:30-7:00
A. Hang Cleans
B. Run 360m
7:00-8:00 Rest

8:00-9:30
A. Run 360m
B. Shoulder to Overhead
9:30-11:00
A. Shoulder to Overhead
B. Run 360m
11:00-12:00 Rest

12:00-13:30
A. Run 360m
B. Hang Cleans
13:30-15:00
A. Hang Cleans
B. Run 360m
15:00-16:00 Rest

16:00-17:30
A. Run 360m
B. Deadlift
17:30-19:00
A. Deadlift
B. Run 360m
19:00-20:00 Rest

*Choose a weight for each movement (both partners to lift the same load). *Weights must be maintained for both sets of movement. Eg. Deadlift 50kg, Hang Clean 40kg, Shoulder to Overhead x 30kg, Hang Clean 40kg, Deadlift 50kg.
Score total load. Ie. Weight x reps for all movements.

A. Snatch – Technique focus
Working with a partner
YGIG x 7 cycles (Light load)
1 Snatch + 2 Snatch Balance + 3 Overhead Squats
YGIG x 10 cycles (Moderate load)
Snatch (Alternate between Power Snatch/Squat Snatch)
YGIG x 7 cycles (Increase in load)
Snatch (Any style)

B. Partner workout:
For time:
50 Devils Press 22.5/15kg
* Share reps anyhow

Six rounds:
Min 0--1: 'X' Strict toes to bar *
Min 1-2: 7 Hang Clean *
Min 2- 4: Run 360m

*Choose your own reps and weight with technique focus.

A. Push Press 5×5
*Use approx. 80-90% of 5RM

B. Flight simulator
Ascend as far as possible in 10 minutes:
10-20-30-40-50…. Unbroken Double-unders

In 3 minutes complete:
30/22 Cal Row
20 Dumbbell Snatch 22.5/15kg
Max burpee box jump overs 24/20"
Rest 1 minute between rounds.
Continue until 50 burpee box jump overs are completed or 4 rounds.

Join Nata at 7am. (Only 1 class this morning).

Partner workout

AMRAP in 24 minutes
P1: 20 wall ball
P2: 20/16 row
(Swap) then,
Plank 60 second (same time)

P1: 15 toes to bar
P2: 16/12 cal echo
40 second Deadhang (same time)

P1: 100 double-unders
P2: 10 deadball over shoulder

20 sec Flexed arm hang (same time)

Partners complete their element, then swap. After a complete effort both partners move onto the static hold together. Picture: Join us on the 14th June for Burpees for Braveheart's. Bring your friends for a community morning in support of a great cause - $10 donation to bravehearts.

10-9-8-7-6-5-4-3-2-1 reps for load:
Bench press
Deadlift
Front Squats
*Choose a different weight for each movement and maintain load across all repetitions. All reps must be completed unbroken.

40 minute cap

Scale: Technique focus:
For Quality 7 sets x 5 repetitions
Bench Press (or Dumbbell Bench)
Deadlift (or Sumo Deadlift)
Front Squats (or Goblet squats/Air Squats)

Compare to last time here- http://www.coastalcrossfit.com.au/2024/11/13/wod-thursday-608/