A. Bench Press
5-5-5-5-5+
*Increment weight from set 1 to 4. Hold weight across set 4-5 aiming for maximum repetitions on set 5.
Aim to improve on previous results
B. 25-20-15-10-5 reps for time of:
Unbroken Gymnastics Push/50 Double-unders
*Choose a push movement that allows for unbroken repetitions
Scale: Break repetitions
A. Complex
5 cycles: (Build in load)
3 Deadlift + 3 Hang Power Cleans + 3 Front Squats
5 cycles: (Hold load)
2 Deadlift + 2 Hang Power Cleans + 2 Front Squats
B. AMRAP in 12 minutes:
3 Devils Press 2 x 22.5/15kg
6 Toes to Bar
12 Lunges
Photo: Phil – just all round legend 😄 Thank you @GrantWilliamsPhoto
A. Push Jerk 30-20-10-5 reps for load.
*Aim to increase load for each set.
Compare to last time here
B. Aerobic conditioning:
Run canal loop 3.2km
or
Run 2km
Photo: Missing this legend in the box. Hope to see you soon Taz.
@GrantWilliamsPhoto
Every 5 minutes for 4 cycles:
Run 560m
AMRAP in remaining time:
5 Pull-ups
10 Push-ups
15 Squats
Photo: Just one of my favs of Danielle. Thank you @grantwilliamsphoto
Please note regular sessions at Coastal CrossFit will be cancelled for the KING’S BIRTHDAY PUBLIC HOLIDAY.
Come and join us from 3:30-4:30pm for OPEN GYM.
Join Luke at 7am for a fun partner WOD. (Please note there is no 8am session due to low numbers)
Partner Chipper
For time:
120 Thrusters 20/15kg
80 Toes to bar
120 Burpees
80 Pull-ups
*Run 180m every time you swap.
*At all times- One person completing repetitions/1 person running
*30 minutes time cap.
Intermediate:
100 Wallball, 60 Toes to bar, 100 Burpees, 60 Pull-ups.
Beginner:
AMRAP in 20 minutes:
30 Wallball (Med ball thrusters)
20 Knee Raises
30 Burpees
20 Ring Rows
Split work of each movement, then run together at the completion of movement.
Photo: A huge shout out to Caitlin having an absolute epic day in the box. A 7.5kg PB on Snatch @52.5kg & still lots more there.
Then, finishing OPEN 21.1 in 14.59 RXD. The only person in the box to finish. An awesome athlete/human and her journey is just beginning.
A. Snatch EMOM x 10 minutes:
1 Snatch (Any Style)
* Increment/hold weight as appropriate
B. OPEN 21.1
1 Wall Walk
10 Double-unders
3 Wall Walks
30 Double-unders
6 Wall Walks
60 Double-unders
9 Wall Walks
90 Double-unders
15 Wall Walks
150 Double-unders
21 Wall Walks
210 Double-unders
Time cap: 15 minutes:
C. Optional:
For time:
Run 3.2km
or
Run 2km
A. Front Squats
5 x 10 reps (Increment weight)
B. EMOM until failure:
Min 1: Run 180m
Min 2: Burpee Box Jumps overs 24″/20″ (2-4-6-8-10…)
*Continue to alternate between 2 movements until failure.
A. Clean & Jerk Technique – Build in load ready for Part B.
B. Ten rounds for time:
3 Clean & Jerk (Any style) 60/40kg
5 Strict Pull-ups
7 Push-ups
9 Squats
A. 3 Rounds for time:
14/11 Cal Row
14 Alternating Dumbbell Snatch 22.5/15kg
50m Farmers carry 32/24kg
Rest 1 minutes
B. 3 Rounds for time:
150m Run
14 Kettlebell Swings 24/16kg
50m Bearhug Deadball Carry
Rest 1 minutes
*Guide:
Go hard on the row/run, unbroken on the dumbbell/kettlebell and aim to hold a fast pace on the carries.
*Rest between Part A & B.