Category: W.O.D.

Coastside CrossFit – Class

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Coastside CrossFit – Class

Metcon (Time)

5 Rounds

3 Rope Climbs

30 Push Ups

5 Rounds

3 HSPU

15 Pull Ups

Coastside CrossFit – Class

Metcon (Weight)

50 Double Unders

5 Power Cleans

Coastside CrossFit – Class

Metcon (No Measure)

Tabata

KB Snatch

Overhead Squats

Bike

Push Up

Dumbell Squat Cleans

Coastside CrossFit – Class

Front Squat (10-10-10)

Metcon (2 Rounds for time)

2 Sets

40/30 Cal Row

20 Burpee Box Jumps

40 Toes to Bar

20 Push Press

*rest between sets*

Coastside CrossFit – Class

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Coastside CrossFit – Class

Gymnastics

Linear Progression

5-5-5-5

EMOM

15 Minute Snatch Emom

Coastside CrossFit – Class

Hang Clean (3-3-3-3-3)

Mason (3 Rounds for time)

11-9-7

Hang Clean

Burpee Over Block

9-7-5

Hang Clean

Burpee Over Block

7-5-3

Hang Clean

Burpee Over Block

Coastside CrossFit – Class

Trehane (AMRAP – Rounds and Reps)

15 Min AMRAP

Climb The Ladder

3/6/9/12…

HSPU

KB Swing

150m Run

Coastside CrossFit – Class

Overhead Squat (5-3-1-1-1)

Williams (4 Rounds for time)

4 Rounds

400m Row

10 Overhead squats @65% of 1RM