When nothing goes right, go left!
Coastside CrossFit – Class
Metcon (No Measure)
YGIG Rounds
3 x 10 Min AMRAP
7 Cals
5 KB Swings
3 Burpee
7 Box Jumps
5 HSPU
3 Burpee
7 Pull Up
5 Devils Press
3 Burpee
YGIG Rounds
3 x 10 Min AMRAP
7 Cals
5 KB Swings
3 Burpee
7 Box Jumps
5 HSPU
3 Burpee
7 Pull Up
5 Devils Press
3 Burpee
TABATA
8 Rounds:
20 Second On
10 Second Off
Kettlebell Swings
Max Kcal
Alt Box Step Up
Burpees
3 Rounds: 4 on 4 off
12 Power Cleans
12 Chest to Bar Pull-ups
12 Push Jerks
12 Toes to Bar
kilos 60/40
“Castaway”
Hang Power Snatch
Build to Heavy Set of 3
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs
60 Double Unders, 30 DB Snatch’s
60 Double Unders, 30 Wallballs
60 Double Unders, 30 Burpees
0-10 mins
30-20-10:
Row Calories
(ladies 25/15/5)
alternating Dumbbell Box Step-ups (22.5/15
10-20 mins
10-20-30:
Alternating Dumbbell Snatches (22.5/15)
Wallballs (9/6)
on the 4mins x 5 rounds
25 ab mat sit ups
15 kb swing
5 hspu
*increase difficulty of hspu as able each round
Front Squat – Build to a heavy 3
In Pairs
AMRAP 18
120 Double Unders
60 Calories
30 DB Hang Cluster
Overhead Squat
Build to Heavy Single
“Power Move”
AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)
Kilos: 43/29
5 Min AMRAP
700m
7 Squat Cleans
25 Double Unders
5 Min AMRAP
500m
7 Squat Cleans
25 Double Unders
5 Min AMRAP
300m
7 Squat Cleans
25 Double Unders
