CrossFit Coal – CrossFit
Weightlifting
Beast Builder V1
“Beast Builder V1”
On the Minute x 7:
Min #1 – 7 Hang Squat Cleans + 1 Push Jerk
Min #2 – 6 Hang Squat Cleans + 2 Push Jerk
Min #3 – 5 Hang Squat Cleans + 3 Push Jerks
Min #4 – 4 Hang Squat Cleans + 4 Push Jerks
Min #5 – 3 Hang Squat Cleans + 5 Push Jerks
Min #6 – 2 Hang Squat Cleans + 6 Push Jerks
Min #7 – 1 Hang Squat Clean + 7 Push Jerks
Barbell Loading – 53% of 1RM
Metcon
2k Row (Time)
Max Effort 2k Row
Row 2K
Last completed on August 21, 2018.
This is a once a year gauge on where we are with our rowing capacity. It is not intended to me a measuring stick against the past. It is an assessment.
Gymnastics
For Time, with a 10:00 Time Cap:
30 Strict Handstand Pushups
30 Kipping Handstand Pushups
*On the 0:00, and every 2:00 thereafter:
15/12 Calorie Assault Bike