*This week we bid farewell to Deon, who has been transferred back to Brisbane for work. On behalf of everyone at Coastal CrossFit we wish Deon the best of luck for the future and we’ll be sad to see him go. On a bright note, this means that he won’t have to get up at 3am to drive from Brisbane to the Coast to fit his training in before work!

A. EMOM x 10:
1 Snatch
*Build in weight across the sets.

B. Death by:
Overhead Squats 35/25kg & Pull-ups
*In the 1st min. perform 1 OHS and 1 Pull-up, in the 2nd minute perform 2 OHS and 2 Pull-ups. Continue with the format for as long as you can.

A. Pause Front Squat + Front Squat
*5-7 sets to work to a max for the day.

B. Three rounds for time of:
20 Back Squats 60/40kg
20 Dips

A. 3 x max strict pull-ups.
*Add weight if you can do 10 or more.

B. For time:
Run 200m
20 Pull-ups
20 Burpees
Run 200m
15 Pull-ups
15 Burpees
Run 200m
10 Pull-ups
10 Burpees
Run 200m
5 Pull-ups
5 Burpees
Run 200m
10 Pull-ups
10 Burpees
Run 200m
15 Pull-ups
15 Burpees
Run 200m
20 Pull-ups
20 Burpees
Run 200m
*Advanced athletes should consider scaling up to C2B pull-ups.
*Burpees terminate with a jump onto a 20kg weight plate.

A. Drop Snatch
*Work to a heavy single.

B. Snatch Balance
*Work to a heavy single.

C. Overhead Squat
*Work to a heavy single.

A. Five sets: Pause Front Squat + Front Squat
*Maintain the heaviest weight possible across the sets.

B. EMOM x 7:
7 Pull-ups
Max reps Thrusters 40/30kg
*If you fail to make it to the barbell in any round you are out.

A. EMOM x 10:
30 sec. to complete: 20 Double-unders/max Toes to Bar

B. EMOM x 10:
30 sec. to complete: 4 x 10m shuttle run/max box jump 24/20″

AMRAP in 3 min.
3 Power Cleans 60/40kg
6 Push-ups
9 Squats
*Rest 1 min. between rounds and repeat for 5 cycles.
*Continue your score from one cycle to the next.

*Results from last time can be found – here.

Picture: Congratulations to Deon for getting his first Bar Muscle-ups.