Friday

CrossFit Coal – NC COMPETE A. CONDITIONING Warm-up (No Measure) No additional Conditioning. B. 60:00 GPP Warm-up Warm-up (No Measure) 2 SETS 10 Elbow Punches 10 Alt Groiners 20 Jumping Jacks Into… 3 SETS 10 Empty BB Strict Press 16 Reverse Lunges 20 Single/Double Unders Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to […]

Friday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 30 Single Unders :30 Tuck Hold* 10 KB Deadlifts 20 Mountain Climbers 10 Bird Dogs *R2 – :30 Hollow Hold. R3 – 20 Alt. V-Ups Strength Sumo Deadlift (8-6-6-4) 8-6-6-4* Sumo Deadlifts *Build to a Heavy weight. (Score is Weight) Workout Metcon (4 Rounds for […]

Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 6 PVC Back Squats 6 PVC Push Press w/:03 pause overhead 6 Single DB Thrusters 6 Scap Pull-Ups 6 Kipping Swings 6 Scap Push-Ups 6 Alt. Box Step-Ups Into … 1 ROUND 5 Empty Barbell Back Squats 5 Empty Barbell Push Press 5 DBL DB […]

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (Time) FOR TIME 400m Run -Rest Equal Time- 200m Run -Rest Equal Time- 100m Run -Rest Equal Time*- 100m Vested Run -Rest Equal Time- 200m Vester Run -Rest Equal Time- 400m Vested Run *Add 20# Vest during this rest period (Score is Time)Goal: Get uncomfortable. Don’t hold […]

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 2-3 ROUNDS (7:00 CAP) 5 Sumo Stance Good Mornings 1:00 Bike (increase pace over the 3 rounds) 5 Sumo Stance Air Squats 200m Jog Strength Sumo Deadlift (6-6-6-6) 6-6-6-6* Sumo Deadlift *Build to a Heavy Weight. (Score is Weight) Workout Metcon (4 Rounds for time) 4 SETS […]

Friday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (Time) 3 SETS 500/400m Row 15 Deadlifts (Increases Each Set) 15 Toes to Bar -Rest 1:00 b/t Sets- *Set 1: 225/155 Set 2: 275/185 Set 3: 315/205 (Score is Total Time) KG BB 1: (100/70) KG BB 2: (125/85) KG BB 3: (143/93)Goal: Very grippy effort. Keeping […]

Friday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Up-Downs 20 Reverse Single 10 Alt. DB Deadlift 10 DB Curl to Press Into… AMRAP x 4 MINUTES 10 Up-Downs 20 Double Unders/ Double Under Attempts 10 Alt. DB Deadlift 10 Alt. DB Hang Snatches Strength Hang Power Snatch (8-8-6-6-4) 8-8-6-6-4* Hang […]

Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES :30 Bike 4 Hang Muscle Cleans 4 Alt. Elbow Punches 4 Dip + Jump + Land (BW) :30 Hollow Hold Strength Hang Power Clean (4-3-3-2-2*) 4-3-3-2-2* Hang Power Clean *Build to a Moderate-Heavy weight. (Score is Weight) Workout “HEARTBREAKER” (4 Rounds for time) […]