AMRAP in 20 minutes:
‘X’ Gymnastic Pull
7 Dumbbell Push Press (per side)
Run 180m

*Ring Muscle-up/Bar Muscle-up/Chest to bar/Pull-ups

AMRAP in 12 minutes: 20 Dumbbell Thrusters 2x15/10kg 20 Toes to bar 20 Box jumps 24"/20" 20 Burpees

Coastal CrossFit will be closed for the Australia Day Public holiday.

Enjoy your day with friends & family and celebrate everything wonderful about Australia and where we live.

Life is great!!!

Five rounds for time:
30 Russian Kettlebell Swings 32/24kg
50 Double-unders *

*Advanced: Drag rope double-unders

Optional:
EMOM x 10 minutes:
‘X’ Ring Rows (Feet Elevated)

Our Super Star WINNIE the Face of Containers for Change Ad.

https://www.youtube.com/watch?v=H_DROlZEAOo

For time:
Run 860m
21 Push Jerk 50/35kg
Run 560m
15 Push Jerk 60/42.5kg
Run 360m
9 Push Jerk 70/50kg

*Advanced athletes: 60/40kg-70/47.5kg-80/55kg

Optional Extra:
5 Sets of Max Push-ups (2 minutes rest between efforts)

Five rounds: (30 minutes)
Min 1: Row 200/180m
Min 2: Max Chest to bar pull-ups
Min 3: Rest
Min 4: Bike 500/400m
Min 5: Max Burpees
Min 6: Rest

*Advanced athletes aim for unbroken reps.

Photo: Sally – @GrantWilliamsphoto special. Love it!!!

A. Hang Squat Clean
work to a 2RM

B. Hang Squat Clean 5 x 2
*Use 85-90% of part A
*Aim to refine movement

C. Front Squats 3 x 10

“JOSH”

In teams of 4: AMRAP in 20 minutes Run 180m Max Deadball Cleans Rest 20 Wall ball 9/6kg Each member starts on different station. Rotate through in order of board. Score = Deadball Cleans

Photo: Sending Josh off on his new adventure with his own WOD.

A. Handstand Skills-
EMOM x 10 minutes:
Holds/Walks

B. Five sets:
Dumbbell Bench Press 10-15 reps
Bent over row 8-10 reps

C. Optional – Complete upstairs (not coached)
Five x 20/16cal Bike
*Each for time
*Rest between efforts

A. 15 minutes Snatch Technique
Snatch Pull + Hang Power Snatch + Power Snatch

B. 3 Rounds for time:
15 Hang Power Snatch 42.5/30kg (Intermediate 35/25kg)
50 Double-unders