COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

12 min EMOM

Increase weight each round.

Focus on fast foot work.

1. 45sec ROW

2. L/R box pigeon stretch

3. 1x Hang power clean

1x Hang squat clean

1x Front Squat

Strength

Squat Clean

Five sets of:

3-Position Clean

(high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)

Rest 2-3 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

Fitness

Complete as many rounds and reps as possible in 9 minutes of:

6 Hang to Overhead

12 Knee Raises

Performance

Complete as many rounds and reps as possible in 9 minutes of:

6 Ground to Overhead 60/42.5kg

12 Toes to Bar

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

5-1

Goblet Squats

Strict Pull-up

5-1

Kettle Bell Swing

Hollow Body Rock

Strength

Front Squat

Three sets of:

Front Squat x 4-6 reps @ 41X1

Rest 2 minutes

Weighted Pull-Ups x 2-3 reps @ 2110

Rest 2 minutes

Metcon

Metcon (Time)

Fitness

Five sets for times of:

15 Wallballs

15 Ring Rows

Rest 60 seconds

Performance

Five sets for times of:

15 Wallballs

15 Pull-Ups

Rest 60 seconds

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

400 Meter run

Then

21-15-9

Medball front squats

Ring rows

200 Meter run

Metcon

Metcon (Time)

Fitness

In teams of three, alternate rounds to complete 10 rounds each for time of:

3 Goblet Squats

6 Burpees

12 Kettlebell Swings

Performance

In teams of three, alternate rounds to complete 10 rounds each for time of:

3 Front Squats (heavy, and taken from the floor)

6 Burpees Over the Barbell

12 Kettlebell Swings (heavy)

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds with your partner

200m Run

10 partner deadlifts

increase weight each rounds

Metcon

Metcon (Time)

In teams of two, partners alternate rounds to complete five sets each of:

500 Meter Row

10 Clean and Jerks 60/42.5kg

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

Burgener Warm-up

– Dip & Drive

– Dip, Drive & Pull

– Dip, Drive & Muscle snatch

– Overhead squat

– Hang Power Snatch 2,4,6′

– Hang Squat Snatch

Then;

5 min hang snatches with bar & coach.

Strength

Snatch

Five sets of:

Hang Snatch + Snatch

Rest 20 seconds

Tall Box Jumps x 1.1.1.1.1

(rest 5 seconds between jumps)

Rest 2 minutes

Metcon

Metcon (Time)

Fitness

Three rounds for time of:

400 Meter Run

15 Front Squats Or Overhead Squats

Three rounds for time of:

400 Meter Run

15 Overhead Squats (60/42.5 kg)