CF Games 15.3

CrossFit Coal – CrossFit Warm-up (No Measure) Coach’s Choice Metcon CrossFit Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Single-Unders *9 Foot Target*

3-12 WOD

CrossFit Coal – CrossFit (No Measure) Coach’s Choice Warm Up Metcon Metcon (No Measure) 18 Min EMOM Min1: 5 Dips (ring or box) + 3 Burpees Min2: 5 Ground to Overhead + 3 BurpeesYou pick your weight for the ground to overhead movement…can be clean & jerk or snatch. Gymnastics Box Jumps (MAX HEIGHT) 10 […]

3-11 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) 3 rds 10 hip lifts with plate 10 good mornings with plate 10 around the world with plate Weightlifting Behind The Neck Jerk (5-5-5-5) Metcon Metcon (Time) 4 rounds 25 wall balls 25 kettlebells high pulls

3-10 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) 3 rounds 10 3-Direction Leg Swings 10 Down dog/Up dog 10 Clean Pulls PVC or empty bar Weightlifting Clean (3-3-3-3) Squat preferred | Power if still learning the technique Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9 minutes 10 Front squats 155/105 20 Hollow Rocks

3-9 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) 1 min each (3 rounds) 180 degree jumping jacks paralette push ups Slow Squats Weightlifting Bench Press (5-5-3-3-2-2) Metcon Metcon (Time) 30 Double unders 30 toes to bar 30 Box Jumps 24/20″ 30 Kettlebells 30 Push Ups

Saturday WOD

CrossFit Coal – Saturday CrossFit Wilson (AMRAP – Rounds and Reps) 50 Med Ball SitUps 40 Med Ball Lunges 25 Med Ball Step Ups 10 Burpees (each) PARTNERS

CF Open 15.2

CrossFit Coal – CrossFit Warm-up (No Measure) Coach’s Choice Metcon CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar […]

3-5 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) Coach’s Choice Weightlifting Step Back Lunge (8-8-8-8) Step back lunge Metcon Metcon (AMRAP – Rounds and Reps) Death By Russian KB/Wall Balls

3-2 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) Bring Sally Up : ) Weightlifting Overhead Squat (8-6-4-2) Mod with Back Squat if needed Back Squat (8-6-4-2) Metcon Metcon (Time) 21-15-9 Burpees Wall Balls 20/14 REST 3 MIN EXACTLY 12-9-6 Burpees Wall Balls 20/14

CF Games 15.1

CrossFit Coal – CrossFit CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Hanging Knee Raises 10 Deadlifts, 85# / 55# 5 Ground to […]