A. Back Squats 5 x 5 (85%-90% of 5RM)

Photo: Winning days when your training partners are colour coordinated and it wasn’t planned!!🥰🥰

A. Five sets:
3 Strict Press + 4 Push Press

Increment to a heavy, technically sound set.

B. AMRAP in 8 minutes:
10/8 Push-ups (Hands & feet on plate)
8 Ring Row (Feet elevated) *
12 Strict Sit-ups

*Unbroken effort on first round.

Photo: So great to have Linda at Coastal CrossFit.
Congratulations on taking steps in the right direction- Frequency and consistency is the key. Let’s see how great you can feel over the next few months.

For time: Complete 300 Double-unders

Working intervals:
3-3-3-4 minutes
19/16 cal Echo or 22/18 cal Row
6 Hang Squat Cleans 60/40kg
Max Double-unders in remaining time.

Rest 1 minute between intervals

*Double-unders carry over between intervals.
*Score : Time when total double-unders are achieved or double-under repetitions.

Photo: Welcome back Tegan. We look forward to sharing your health and fitness journey. So happy to have you and your girls in the gym.

Join Marie at 7am (currently full). Plenty of space at 8am (enjoy the sleep in)

Six x 3 minute rounds:

A. Partner 1: 4 x 15m Farmers carry 2 x 32/24kg
Partner 2: 30m walking lunge
then swap,
Max calorie Row in remaining time
Rest 1 minute

B. Partner 1: 4 x 15m Farmers carry 2 x 32/24kg
Partner 2: 30m walking lunge
then swap,
Max calorie Echo in remaining time
Rest 1 minute

A. Build to a heavy Snatch approx 90% of 1RM.
Athletes to use consistent snatch variation (Power or Squat)

B. Snatch drop sets
1 Snatch @ 90%
2 Snatch @ 85%
3 Snatch @ 80%

Complete 5 sets

Reset between every repetition- Not touch & go.
Rest 2-3 minutes between cycles
Goal- maintain quality repetitions during drop sets (ie. reduction of weight)

Ten rounds:
4-7 Strict Pull-ups*
50m Deadball carry
Rest 1 minutes

For time (25 minute cap):
100 Double-unders
10 Wall Walks
25 Toes to bar
40 Burpee box Jump overs 24″/20″
25 Toes to bar
10 Wall Walks 
100 Double-unders 

Five rounds:
Minute 1: Row 20/16 calories
Minute 2: Max 7.5m Shuttle Runs
Minute 3: Rest
Minute 4: Max 7.5m Shuttle Runs
Minute 5: Echo 12/10 calories
Minute 6: Rest

A. Back Squat 5-5-5-5-5
*Work to a heavy/quality set of back squats

B. AMRAP in 8 minutes:
12 Kettlebell Swings 24/16kg
10 Goblet Lunge 24/16kg

*Score total repetitions

Photo: We couldn’t be prouder of being a part of Lily’s journey. At 13 her maturity, love of training and challenging herself is seeing her move from strength to strength.

Partner workout

For time:
Run 360 (together)
25 Deadlifts (P1) 80/55kg
20 Synchro Burpees (over barbell)
25 Deadlifts (P2) 80/55kg
Run 360 (together)
20Deadlifts (P1) 100/65kg
20 Synchro Burpees (over barbell)
20 Deadlifts (P2) 100/65kg
Run 360 (together)
15 Deadlifts (P1) 120/80kg
20 Synchro Burpees (over barbell)
15 Deadlifts (P2) 120/80kg
Run 360 (together)

Photo: Josh – This guy is on Fire!!! PB’s galore over the past few weeks. 1st Bar Muscle-up today, followed by a linked set of 4. Congratulations!!!