A.
1. Muscle Snatch + Hang Power Snatch + Hang Squat Snatch
2. Power Snatch + Hang Squat Snatch
3. Squat Snatch
Build in weight on level 1 until the muscle snatch becomes limiting, then move on to level 2 until the power snatch becomes limiting, then build to a heavy squat snatch.

B. Partner workout
Five rounds for time:
YGIG
Run 360m

*Both partners complete five runs each.

Photo: Grant at Fittest 3. Thank you Andy @photomonkey for sharing these amazing photos from the weekend.

A huge congratulations to all of our athletes that competed and represented Coastal CrossFit over the weekend – Deb, Lou, Mark, Lloyd, Grant. Thank you to those that supported and Andy for photography during the Fittest 3.

“CrossFit Total”
Sum of best 3 attempts of:
Back Squat
Strict Press
Deadlift

*Attempt each lift 3 times. The weight must increase after each successful attempt at each movement.
The weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take Back Squat and Strict Press from the rack.

Strict 40minute time cap.

Photo: Three Stoogers- Grant, Lloyd & Mark- Before and after Fittest 3. Still smiles and still all friends 😀
A huge thank you to Andy @photomonkey for capturing the day. xo

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

*One barbell/one load to be maintained across all movements.
Score total load= reps x kg

Photo: One of the three Stooges. Want to see the action. Head down to Mountain Creek State school for the Fittest 3.

Tabata (8 rounds 20work/10rest):
Row
Rest 1 minute
Burpee
Rest 1 minute
Bike
Rest 1 minute
Burpee

Photo: Best of luck to Deb & Lou currently competing at the Pan Pacific Games. Go smash it and have fun!!!

AMRAP in 20minutes:
3 Dumbbell Ground to Overhead 2×22.5/15kg
6 Toes to bar
9 Box Jumps 24/20″

A. Back Squat 5 x 5

B. Five rounds for time:
Row 200m
Run 200m
Rest 1 minute

A. In 10 minutes:
1 Clean
50 Double-unders
1 Clean
45 Double-unders
1 Clean
40 Double-unders
…
Continue with format until,
1 Clean
5 Double-unders

*Work towards a max Clean. You can not go back in weight.
*Max 2 attempts on each round. Any style of Clean (Power or Squat)
*All work needs to be completed in 10 minutes for RXD,

B. 7minute AMRAP:
Burpee jump and touch 6″

Five rounds for time:
10 Thrusters 50/35kg
10 Strict Pull-ups

*Advanced option. 60/40kg, Strict Chest to bar.

Three balls of death:
10-9-8-7-6-5-4-3-2-1 reps for time:
Slam Ball Wall Ball (each rep is dropped)
Ball Slams
Deadball/Sandbag over the shoulder

*Choose 3 incrementing weights 9-20-35kg, 12-35-45kg.
Weight guidance will be provided.