Month: January 2019

Coastside CrossFit – Class

Handstand Walk

Handstand walk technique

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

1 HSPU

2 DB Snatch

2/4

3/6

….

9 Min AMRAP

1 Burpee Box Jump

2 KB Swings

2/4

3/6

…

Coastside CrossFit – Class

Metcon (No Measure)

40 Min EMOM

Min 1 – 5x Gymnastics weakness

Min 2 – 18/25 Cal Row

Min 3 – 50 Double Unders

Min 4 Rest

Coastside CrossFit – Class

Weighted Pull-ups

Metcon (No Measure)

12 Minute Partner Bike

She Complex

12 Min EMOM

Coastside CrossFit – Class

Power Clean (1-1-1-1-1-1)

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Coastside CrossFit – Class

Back Squat

Coastside CrossFit – Class

Metcon (No Measure)

Tabata

Bike

Double Under

Pull Up

HSPU

X2
Consistency of reps across intervals

Coastside CrossFit – Class

Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

Deadlift

Bench press

Double KB Clean

Coastside CrossFit – Class

Muscle-ups (5-3-1-1-1)

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (Time)

21-18-15-12-9

Cal Row

12-9-6-3-1

Devils Press

Coastside CrossFit – Class

Weightlifting

Snatch EMOM

Metcon (AMRAP – Reps)

5 Rounds

2 Minutes on 2 Minutes Off

10 Toes to Bar

10 Burpee Over Bar

in the reaminaing time max ground to overhead

Coastside CrossFit – Class

Back Squat (10×10)

+2.5-5%