Category: W.O.D.

Coastside CrossFit – Class

Overhead Squat (5-5-5-5-5)

Metcon (No Measure)

2 Minutes on 2 Minutes off

1 – Row

2 – Burpee Over Bar

3 – Sled Push

4 – KB C&J

5 – Burpee TTR

Coastside CrossFit – Class

Handstand Hold

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Coastside CrossFit – Class

Weightlifting

1 Minute Rounds

3 C&J

*Max double unders in remaining time*

KG+Reps

Metcon (Time)

40/30/20/10 of each

Push Press

Goblet/pistol squat

Hand Release Push Up

Hang Snatch

Cap 15

Coastside CrossFit – Class

Weightlifting

1 Minute to hit

3 Single Squat Snatch

*10m Shuttle between lifts*

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

Left Arm

7 Squat Cleans

7 Snatches

7 Burpee Over DB

Progress dumbell

Right Arm

…

Coastside CrossFit – Class

Gymnastics

Work a skill: Muslce Up/ HSW/ Pistols

Weightlifting

20 Minute E2MOM

5 Power Cleans

Coastside CrossFit – Class

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Metcon (No Measure)

5 Rounds

10 Calorie Bike/Row

50m Farmers Carry

100m Sprint

*Rest 2 mins between rounds*

Coastside CrossFit – Class

Metcon (No Measure)

Yesterdays Class program or any missed class programming you like the look of!

Coastside CrossFit – Class

Weightlifting

Your heaviest complex:

5 Overhead Squats

5 Front Squats

5 Back Squats

Metcon (No Measure)

4 Minute Ladder

Cal Row

HSPU

4 Minute Ladder

Shuttle Run

DB Snatch

4 Minute Ladder

Double Under

Air squat

1/1

2/2

3/3

…

Coastside CrossFit – Class

Split Jerk (5-5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Weighted Pull Ups

20FT Overhead Lunge

10 Burpee Over DB

20FT Overhead Lunge

Coastside CrossFit – Class

Squat Snatch (3-3-3-3-3-3)

Metcon (No Measure)

24 Minutes

E2MOM

0-2 Choose your gymnastics

2-4 Choose your Dumbell

4-6 400m Run