A. Complex warm-up (unbroken)
Work to a heavy (not maximal):
6 Deadlift + 4 Hang Power Cleans + 2 Shoulder to Overhead.
*Aim to cycle to bar smoothly

B. Three rounds for time:
21 Deadlifts *
15 Hang Power Cleans *
12 Shoulder to Overhead *
* 1 weight across all movements.
Advanced 50/35kg
Intermediate: 40/30kg

Photo: To say we are blessed with our community is an understatement!! Thank you to Leanne who has treated our family like her own since joining us.
Leanne has provided amazing support in assisting us in getting Chloe to the CrossFit Games. Thank you for your ongoing love and support- we have our fingers crossed she maybe with us in Michigan. 😀

For time:
8 rounds:
5 Devils Press (2×22.5/15kg)
10 Chest to bar pull-ups
into,
40 Burpees (over dumbbell)

*Intermediate 2×15/10kg

A. Overhead Squat 5-5-5-5-5
Front Squats 3-3-3-3-3
*Increment weight on each set.

B. Two rounds on each machine:
1 minute work/1 minute rest (YGIG)
Row
Echo Bike
Ski Erg/Bike Erg
*Complete 2 efforts each on 1 machine, then rotate to new machine.

Photo: Missing this guy – Eldo.

A. Five rounds for time:
15 Dumbbell Bench Press 2×22.5/15kg
15 Toes to bar
400m Run

B. Optional
4 x Max effort:
Strict Gymnastic Push
or
EMOM x 10 minutes:
‘X’ Gymnastic Push

Join us at 7am for carpark training –

Use the full session – Aiming for minimum of 5 cycles:
In teams of 3: rotate through the following:
Front Rack Carry (barbell) 2 x 15m
Farmers Carry 4 x 15m
Sandbag/Deadball Carry (In front of body) 4 x 15m

*Choose weights that are heavy/repeatable for each movement. Small adjustments in weight are allowed.
*Mandatory put down at turn around.
P1 completes carry, P2, P3 rest. Rotate through for each movement.

A. 5-5-5-5-5 Front Squat
3-3-3-3-3 Back Squat
*Continue to build in load working to a heavy triple.

B. AMRAP in 10 minutes:
30 Double-unders
14 Alternating Dumbbell Snatch 22.5/15kg
12 Alternating Lunges (6 per side) 22.5/15kg

C. Optional (Completed upstairs – not coached)
3 x Max Strict Pull-ups (Rest 2 minutes between sets)
EMOM x 10: ‘X’ Strict Pull

0-3 minutes:
Max calories Echo Bike/Row/Ski Erg
Rest 3 minutes

6-16 minutes (10 minute AMRAP):
Incrementing ladder:
Wall Walks 1-2-3-4-5…
Dumbbell Thrusters 2-4-6-8-10…

Rest 3 minutes
19-22 minutes:
Max calories Echo Bike/Row/Ski Erg

Reminder- “Living Better” Challenge kicks off tonight 5:30pm
If you are wanting to make positive changes towards your health and lifestyle be sure to join us.

A. Snatch Technique (light load)
Positional work

B. Build in load
Power Snatch + Hang Squat Snatch

Photo: Leigh Dubai. So proud of Leigh making sure she continues to train while on holidays. Completing Tuesday’s work in 24.56 (modified to suit available equipment). The 5:30am class isn’t the same without you (we need someone to step up and bring the conversation to the gutter 😉)

30 Rounds for time:
1 Muscle-up
2 Box Jumps 24″/20″
3 Burpees

Compare to last time here

Photo: Craig. Joining Coastal CrossFit only a few months ago it has been awesome seeing how far he has come in such a short time. So proud of Craig joining in for “Murph” on Saturday. Keep it up Craig – you are only getting better 🙂