7-21 WOD

CrossFit Coal – CrossFit Warm-up Gymnastics 15 Skill Work Toes 2 Bar If proficient: 1 Strict T2b 1 Knee to Elbow 1 T2b w/5 sec lower 2,2,2….3,3,3…etc Metcon Metcon (AMRAP – Reps) 8 Min AMRAP 3,6,9,12,15…… Toes 2 Bar Box Jumps 24/20 Metcon (No Measure) AFTERBASH: Bench Squat Explosive Jump w/KB in Goblet Position 10-10-10

7-20 WOD

CrossFit Coal – CrossFit Warm-up Weightlifting Bear Complex (7-7-7-7-7) Power Clean Front Squat Push Press Back Squat Second Push Presshttp://media.crossfit.com/cf-video/CrossFit_TheBear.mov Done to the standards in the video, we’ll go over more before starting the complex Gymnastics 15 Min Pull Up Skill Work If you are proficient in Pull-Ups, try the complex of: 1 Strict Pull […]

7-17 WOD

CrossFit Coal – CrossFit Warm-up Metcon Fight Gone Bad (3 Rounds for reps) 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

7-16 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) 10 Russian KB 10 KB Press 20 Jumping Jacks Weightlifting Kettlebell Snatch (6-6-6-6) Metcon Metcon (Time) 40 KB Swings 30 Double Unders 30 Burpees 40 KB 30 Burpees 30 Double Unders

7-15

CrossFit Coal – CrossFit Warm-up (No Measure) Butt Kicks High Knees Straight Leg Kicks Weightlifting Front Rack Lunge (6-6-6-6) Step back from 45# plate deficit Metcon Metcon (Time) 4 Rounds 400m Run 10 Front Rack Lunges 115/75

7-14 WOD

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Straight Leg Deadlifts 10 Good Mornings 10 V-Ups Weightlifting Bench Press (10-8-6-4-2) Metcon Metcon (AMRAP – Rounds and Reps) 8 AMRAP 5 Deadlifts 275/185 10 Push Ups 5 Toes 2 Bar After Bash Metcon (No Measure) Tabata Hollow Rocks Stick Sit-Ups

7-13 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) 3 Rounds 10 banded front squats 5 handstands 5 burpess Weightlifting Thruster (5-5-3-1) Metcon Metcon (Time) 5 Rounds 10 Thrusters 95/65 10 Pull-Ups

BENCHMARK FRIDAY!!

CrossFit Coal – CrossFit Warm-up Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*