AMRAP in18 minutes:
7 Squat Snatch 40/30kg
9 Pull-ups
7 Squat Snatch 45/32.5kg
9 Strict Pull-ups
7 Squat Snatch 50/35kg
9 Chest to bar Pull-ups
7 Squat Snatch 55/37.5kg
9 Strict Chest to bar Pull-ups
7 Squat Snatch 60/40kg
9 Bar Muscle-ups
7 Squat Snatch 65/42.5kg
9 Ring Muscle-ups

Photo: Congrats to Chris. Heading to Torian Pro Masters 45-49 division. After a 14 year hiatus I can’t wait to see you on the main stage again. Especially sharing the experience with Jesse. I couldn’t be prouder!!!

5:30pm- Olympic Lifting
Let's put what we have learnt into practice. Test night for Snatch & Clean & Jerk. I can feel the PBs already!!!

A.Turkish get-up 2-2-2-2-2 (2 left + 2 right)

B. 20 mins:
Min 1: 'X' Wall walk
Min 2: DB Renegade row (5 per side)
Min 3: Max 10m Shuttle Run
Min 4: Rest

Five rounds, each for time:
Row 400m/350m
15 Burpees (Over Parallettes)
*Rest between efforts.
Compare to last time here

Ten rounds for time:
1 Round of “Cindy”
1 Clean & Jerk 60/40kg
(add 1 Clean & Jerk per round. Ie. 1-2-3-4-5…)

20 minute time cap.

Cindy round:
5 Pull-ups
10 Push-ups
15 Squats

A. Back Squats 5-5-5-5-5

B. EMOM x 10 minutes:
Min 1: ‘X’ sets Knees to elbows + toes to bar
Min 2: 50 Double-unders

Today we celebrate the mums who shape our lives in so many different ways.

To the mothers in our community — thank you for the love, strength, sacrifice and care you give every single day. The quiet things you do never go unnoticed.

Today can also be a hard day for many.
For those missing their mum, carrying memories instead of hugs, we are thinking of you.

For those whose mothers have passed, may you hold tightly to the lessons, love and moments they left behind.

For those separated by distance, circumstance or time, we hope you still feel connected in some way today.

And for the people who stepped into the role of “mum” — grandmothers, aunties, sisters, mentors, friends and carers — thank you. Family is not always defined by blood, but by the people who show up with love, guidance and support when it matters most.

Motherhood comes in many forms.
So does love.

Today we celebrate all of it.

From all of us at Coastal CrossFit, Happy Mother’s Day.

In 8 minutes:
Run 860m
AMRAP in remaining time:
24 Hang Dumbbell Snatch 22.5/15kg
24 Goblet Squat 22.5/15kg
60 Double-unders

Rest 2 minute

In 6 minutes:
Run 560m
AMRAP in remaining time:
18 Hang Dumbbell Snatch 22.5/15kg
18 Goblet Squat 22.5/15kg
45 Double-unders

Rest 2 minutes

In 4 minutes:
Run 360m
AMRAP in remaining time:
12 Hang Dumbbell Snatch 22.5/15kg
12 Goblet Squat 22.5/15kg
30 Double-unders

Interval “DT”
Five rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
Rest 1 minute
* Standard “DT” weight 70/47.5kg
*Record total time (including rest)

OLY LIFTING with Chris @5:30pm (Week 5 of 6).
This class is definitely proving popular. It is great seeing the commitment and improvement over the past few weeks. Remember you don’t have to complete the full 6 weeks to receive benefit. Come and join us for a session dedicated to improving the Snatch + Clean & Jerk.

A. Snatch balance 3-3-2-2-1-1
* This is a great movement to improve confidence, timing, and receiving position in the snatch.

B. Two rounds, each effort for time:
15 Box jump overs 24″/20″
15 calorie Row
Rest 1 minute

15 Box jump overs 24″/20″
15 calorie Echo
Rest 1 minute

*Record fastest effort for each + total working time.

20 minute Incrementing ladder:
Wall Walk 1-2-3-4-5-6…
Toes to bar 3-6-9-12-15-18…
Deadball/sandbag carry 50m

Photo: One of our young champion. It is great having Sas and Izzy join us for our Parent/Teen classes. Great work Izzy!!!