Friday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 1-2-3-4…etc DB Burpee (35/20) 2-4-6-8…etc Alt. Pistol Squat* *Each Leg = 1 Rep. (Score is Rounds + Reps)GOAL: Skilled conditioning. Goal here is to go UB as long as possible with as little wasted energy and as little […]

Friday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 12/10 Cal Row 50 Single Unders 10 Barbell Strict Press w/ :01 Pause OH Into… 2 ROUNDS 12 Alt. Back Rack Elbow Punches 10 Up-Downs 8 Barbell Push Press 6 Tall Jumps w/ :01 Pause in Catch* *Jump up tall, fully extending the hips, and […]

Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 20 Band Pull-Aparts 20 Air Squats (EZ) 20 Banded Face Pulls 20 Scap Push-Ups 20 Alt. Groiners Max Push-Up to Pike in Remaining Time… Workout Metcon (AMRAP – Rounds and Reps) 3 SETS AMRAP x 8 MINUTES 10 Ring or Bar Dips […]

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 400m Jog Immediately into… 3 SETS (W/ Empty Barbell) 5 Clean Deadlifts 5 Slow Goodmornings 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) Strength Metcon (Weight) EMOM x 10 MINUTES 3 Hang Power Cleans* *Start moderate and build […]

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (Time) FOR TIME 21-15-9 Kettlebell Swing (70/53) Burpee to Plate (Score is Time)GOAL: BURN IT DOWN. This is sub 5:00…everything you’ve got. Can you go unbroken on the KB and try to outrun the pain on the Burpee. There is no strategy in this workout except…go fast, […]

Friday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 6/6 SA Ring Rows 8 Up-Down Mountain Climbers* 10 Barbell Strict Press 10 Elbow Punches Into… 2 ROUNDS 6 Kip Swings 8 Deadbugs 10 Push Press *1 Rep= Drop to Plank + 6 Mountain Climbers + Jump Feet Forward + Stand. Skill Metcon (No Measure) […]

Friday

CrossFit Coal – NC COMPETE A. CONDITIONING Warm-up (No Measure) No additional Conditioning. Take an additional 10-15 minutes to prep your body and warm-up for your new Snatch PR! B. 60:00 GPP Warm-up Warm-up (No Measure) 2 ROUNDS 6/6 SA Ring Rows 8 Up-Down Mountain Climbers* 10 Barbell Strict Press 10 Elbow Punches Into… 2 […]

Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Row 2:00 (EZ Pace) Immediately Into… AMRAP x 6 MINUTES 5 Inchworms w/ Push-Up 10 Alt. Plank Shoulder Taps 10 Alt. Pike Shoulder Taps 5 Up-Downs 3-5 Strict Pull-Ups or 10 Ring Rows Immediately Into… 2:00 Row (Moderate Pace) Workout Metcon (Time) […]