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

Seven rounds for load:
5 Front Squats
Run 360m

*Aim to hold heaviest load across all sets
*Barbell taken from ground

Photo: We are super excited to welcome Nata into our coaching team. Nata will be interning over the next while developing her coaching skills. As a Coastal CrossFit member for over ten years she has become such a valued member of our community, a great athlete and friend. Welcome on board Nata!!!

Technique focus:
With a partner YGIG for quality movement
A. Incrementing ladder of Gymnastic Pull
1-2-3-4-5-6-7-8-9-10
then,
B. YGIG 5-7 sets:
‘X’ Toes to bar
then,
C. Incrementing unbroken Wall ball
2-4-6-8-10…20

*For less advanced athletes build up, then hold reps, Eg. 1-2-3-4-5 and hold 5’s.
Note: This is not for time. This session is designed to give you time to focus on improving your quality of movement and progressing in repetitions.

A. Deadlift 5-5-3-3-3-1-1-1-1 B. For time: 10-9-8-7-6-5-4-3-2-1 Deadlift * Burpee (over Parallettes) *Choose a weight - heavy but unbroken

Both 7am & 8am Sessions are on. Be sure to book in.

A. Handstand skills

B. Incrementing ladder in 16 minutes:
1 Wall Walk
2 Chest to Bar Pull-ups
20 Squats
*Increment Wall walks x 1, Chest to bar x 2 per round

A. 20 minutes:
Clean Pull + Hang Power Clean + Hang Squat Clean
*Move through with technique focus.

B. 3 cycles:
Minute on/minute off:
Max Power Cleans *

*Choose your own weight.

Photo: Josh has been a great part of our community for many years. We will definitely be sad to see him go, but wish him the best of luck as he takes on a new doctor role in Ipswich next week. You’ll always be a part of Coastal CrossFit. We look forward to seeing you when you are up this way.

For time:
Run 1.6km
40/30 Push-ups
Sandbag carry 180m
40/30 Push-ups
Sandbag carry 180m
40/30 Push-ups
Run 1.6km

Photo: It is great to see Billie back in the gym. Thank you @GranWillamsPhoto

Two rounds:
AMRAP in 4 minutes:
Bike 1000m
Max V-ups

Rest 4 minutes (complete 60 second plank during rest)

AMRAP in 4 minutes:
Row 500m
Max Dumbbell Snatch 22.5/15kg

Rest 4 minutes (Complete 45 second Flexed arm hang during rest)

Photo: A great photo of Luka. Thank you @GrantWilliamsPhoto

Welcome back everyone- it was great to see so many people back in today!!!

For time:
Burpee Pull-ups (1-3-6-9-12-15-21)
Double-unders (10-30-60-90-120-150-210)

20 minutes cut-off

Photo: It has been a while since we saw this beautiful man in the box. Looking forward to having you back Dob.