it’s not the goal of what you do that’s important, it’s the person you become whilst doing it!
Coastside CrossFit – Class
Metcon (AMRAP – Rounds and Reps)
Partner 18.1
16 Toes to Bar
20 DB C&J
24 Cal Row
Partner 18.1
16 Toes to Bar
20 DB C&J
24 Cal Row
3 second pause
8 Min Amrap
1 minute on 1 minute off
Bear Complex
3 snatches with 3 second pause
21-15-9
Dumbbell Snatches 50/35
Burpees Jumping Over the Dumbbells
To learn more about CrossFit Games Open 18.zero click here
Lunge-Lunge-Squat 15×5
Your fastest of 5 rounds:
15 Box over Jumps
12 Hang Squat Snatch
9 Toes To Bar
6 Min Amrap
12/9 Cal Row
18 DB Snatches
6 Min Amrap
36 Double unders
18 KB Swings
6 Min Amrap
12 Burpees
18 Wall Balls
With a partner:
4 Min Amrap
Clean and Jerk
Nancy Meets Nicole:
20 Min Amrap
400m Run
Max Pull ups
15 OHS
YGIG
30 Minutes (1min on 1min off)
3 Cleans
3 STOH
3 Box Jumps
3 Bar MU/1 Peg Board/! Rope Climb
Tabata:
Double Under
Back Squat
Ski/Row/Bike
Power Snatch
Partner Wod:
12 Minute Ladder
3/6/9/12…
KB Swings
HSPU
Every 4 minutes 200m run
Rest
12 Minute Ladder
3/6/9/12…
Cleans
Ring Dips
14 Min Amrap
10 Pull Ups
20 Burpees
30 OHS
