A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing
Coastside CrossFit – Class
Metcon (Time)
15 minutes of Handstand practice
“Leap Frog”
100 jump overs
20m HS walk
200 D.U or 100 step ups
15 minutes of Handstand practice
“Leap Frog”
100 jump overs
20m HS walk
200 D.U or 100 step ups
“Prison Break”
3km Run
Into
42-30-18
Odd object thrusters
Push ups
HomeWod #6
5 Minute AMRAP
10 Pistols
1 Wall Walk
10 OH Lunges
1 HSPU
*max plank after 5 minutes to dictate your rest period*
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Core Conditioning
5 Rounds
10 Superman Push Ups
10 V-Sits
10 Hollow Taps
10 Stars
*see facebook for movement instruction*
Individual class programming
Week 3
4 x 6 Minute AMRAPS
2 Minute rest between rounds
Climb the Ladder
2 Ground to Overhead
2 Dips
2 Down Ups
4/4/4
6/6/6
8/8/8
…
Teams of 3
7 Min AMRAP
50 Back Squats @Xkg
50 Back Squats @Xkg
Amrap Back Squat @Xkg
7 Min Amrap
50 Bench Press @Xkg
50 Bench Press @Xkg
Amrap Bench Press @Xkg
7 Min Amrap
50 KB snatches @Xkg
50 Kb Snatxhes @Xkg
Amrap KB Snatches @Xkg
100 Air Squats
100 Push Ups
100 Lunges
100s Handstand Hold
50 Air Squats
50 Push Ups
50 Lunges
50s Handstand Hold
25 Air Squats
25 Push Ups
25 Lunges
25s Handstand Hold
0-10 Minutes – 1 Mile Run
10-20 minutes – 100/70 Cal Row
20-30 Minutes – 10/70 Cal Bike
5 Rounds of Nate
21 OHS
5 Rounds of Nate
21 Power Snatch
5 Rounds of Nate
21 Squat Snatch
go Evert 15 minutes for 2 rounds
1km/750m row
Dumbell isabel (30 snatches)
50 wall balls
Go every 3:00 mins
12/15 cals
30 double unders
3 power snatch
x7
*increase each each round*
