Month: December 2018

Coastside CrossFit – Class

Pull-ups

Handstand Push-ups

Toes-To-Bar

Dips

Coastside CrossFit – Class

Gymnastics

Max Set Linear Progression

Back Squat

Coastside CrossFit – Class

Metcon (5 Rounds for time)

5 Rounds

3 Snatches

200m Run

20 KB Snatches

*2 Minute rest between Rounds*

Metcon (5 Rounds for time)

5 rounds

3 Snatches

100 Double Unders

15 Box Jump Over

15 Plate Ground to overhead
Poole

Coastside CrossFit – Class

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Poole

Gymnastics

Linear Progression

6-6-6

Metcon (3 Rounds for time)

3 Rounds

50 Cal Row

25 Dips

Coastside CrossFit – Class

Snatch

Clean

800m Run (Time)

Max Effort 800m Run

Coastside CrossFit – Class

EMOM

E2MOM

X10 BACK SQUATS

EMOM

EMOM 12

5 SYNCHRO BURPEES ON THE

*REMAINING TIME MACHINE CALS*

Snatch

Poole

Clean and Jerk

Poole

Coastside CrossFit – Class

Weighted Pull-ups

Shoulder Press

Handstand Walk

Coastside CrossFit – Class

Gymnastics

Linear Progression

5-5-5

Metcon (AMRAP – Rounds and Reps)

Southbourne

24 Minute AMRAP

You go I go

9 Cal Row

6 Box Jump Over

3 Muscle Ups

Metcon (AMRAP – Rounds and Reps)

Poole

20 Minute AMRAP

3 Ground to Overhead

6 Box Jump Over

3 Muscle Ups

Coastside CrossFit – Class

Overhead Squat

Metcon (Time)

Southbourne

For Time

30 Dips

40 DB Snatches

50 Box Step Overs

40 DB Snatches

30 Dips

Metcon (Time)

Poole

For Time

30 Dips

60 Plate G2O

90 Box Step Overs

60 Playe G2O

30 Dips