AMRAP in 20 minutes:
10 Single Russian Kettlebell swing 24/16kg
10 Reverse Lunge 24/16kg
10 Push-ups

*Complete 1 round on right arm, then next round on left arm.

Photo: Luke O & Doug. Partner workout/sharing the pain is always more fun.

A. Back Squats 5×5

B. Partner workout:
For time & load:
10-9-8-7-6-5-4-3-2-1
Unbroken dumbbell thrusters *

*Choose your own weight that allows for unbroken reps.
*YGIG format, both partners complete all 55 reps. Partner 1 – 10 thrusters, partner 2 – rest. P2 – 10 thrusters, P1 – rest, etc.

AMRAP in 30 minutes:
Run 560m
10 Chest to bar pull-ups
Row 500m
10 Chest to bar pull-ups
Bike 1000m
10 Chest to bar pull-ups

Photo: Ted. Our little gym baby is up and going. There is no stopping him now. We are so happy to be sharing Ted’s milestones with you Sally. Xo

A. Five rounds for load:
2 Strict Press + 4 Push Press + 6 Push Jerk
*Aim for the 5 heaviest sets. Increment in weight across sets.

B. Ascend as far as possible in 10 minutes:
10-20-30-40-50… etc
Double-unders (unbroken).

Photo: Fran. A huge shout out to Fran who has really stepped it up. This past couple of weeks she has hit multiple workouts RXD when she would have use to scale. It is sooo awesome to see your progression. 😀

Come and join us at 7am for a fun partner session.

For time:
Run 1600m (Bridge & back)
50 Partner Squats
50 Partner Sit-ups
50 Partner Push-ups
50 Partner Sit-ups
50 Partner Squats
Run 1600m

*Run with your partner.

Photo: Sally. It is so awesome to see Sally’s mobility and overhead position looking so good. Her consistency and hard work paying off.

A. Deadlift 5 x 5 (Maintain load)

B. Five rounds for time:
15 Deadlifts (Adv 74/60k) (60/40kg)
15 Toes to bar

For time:
27-21-15-9 reps of:
Front Squats 60/40kg (taken from ground)
Burpees

Photo: Lloyd making Sandbag holds look easy. Thank you Andy @photomonkey for the photo.

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