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

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!!!