Month: February 2020

Coastside CrossFit – Class

Fortitude (No Measure)

30 Minute EMOM

Odd- 12/15 Cals

Even – 15 Burpees

*scale numbers as needed*

Coastside CrossFit – Class

Work A Weakness

Metcon (Weight)

1 Round of DT

*at your heaviest unbroken weight*

12 Deadlifts

9 Hang Cleans

6 Push Press

Coastside CrossFit – Class

Metcon (No Measure)

25 Min AMRAP with a partner

40 Strict HSPU

60 Box Jumps

80 Odd Object Lunge

20 Strict Hspu

30 Box Jumps

40 Odd Object Lunge

10 Hspu

20 Box Junps

30 Ofd Object Lunge

Coastside CrossFit – Class

Metcon (No Measure)

Go every 4:00 for 6 Rounds

50 Double Unders

5 Bar Muscle Ups

5 Hang Power Snatch

*build power snatch each round*

Coastside CrossFit – Class

Metcon (Time)

3 Rounds

9 Front Squats

7 TTB

5 Double KB C&J

60 Cals

2 Rounds Increasing Load

9 Front Squats

7 TTB

5 Double KB C&J

40 Cals

1 Round Increasing Load

9 Front Squats

7 TTB

5 Double KB C&J

20 Cals

Coastside CrossFit – Class

Metcon (No Measure)

20 Minutes

Rest 1:1

20 Air Squats

10 BOB

5 Power Snatch

Accessorry

Coastside CrossFit – Class

Metcon (No Measure)

EMOM 24

1- Cal

2- Wall Get Overs

3 – PegBoard/Rope Climb *remaining time d.u*

4 – Rest

Coastside CrossFit – Class

Metcon (No Measure)

4 Rounds

5-4-3-2-1

Deadlift

Strict HSPU

recovery cals 30/40 after each round

Coastside CrossFit – Class

Metcon (AMRAP – Rounds and Reps)

“7 Oclock”

7 Min Amrap

14 Wall Balls

7 TTb

Rest

7 Min Amrap

14 DB C&J

7 Pull Ups

Rest

7 Min Amrap

14 KB Snatch

14 Push Ups

Coastside CrossFit – Class

Metcon (No Measure)

25 Min Partner AMRAP

Partner A:

400m Run

Partner B:

6 Cals

3m HSW

1 Rope Climb