Coast Range CrossFit

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (50#/35#)
Bar-facing burpees

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

INT / 55+ RX
35#/20#

Beginner
25#/15#

Establish a 2RM OHS

INT / 55+ RX
SAME

Beginner
15 minutes moving with virtuosity

Establish a 10RM
Squat Clean

“The Sword in the Stone”
10-9-8-7-6-5-4-3-2-1
Strict Pull up
Bent over Barbell Row (135#/95#)
Sumo DL High Pull (135#/95#)

INT / 55+
115#/75#

Beginner
Ring Rows
45#/35#

For Time
Row 1K

9-11 MEMORIAL WOD 

2001m Run
11 Box Jumps (36″/24″)
11 Thrusters (125#/85#) * Deaths at the Pentagon
11 Burpee Chest-to-Bar Pull-ups
11 Power Cleans (175#/120#) * AA Flight 175 South Tower
11 strict Handstand Push-ups
11 Kettlebell Swings (70#/53#)
11 Toes-to-Bar
11 Deadlift (170#/120#) * Flight 77 and Flight 93
11 Push Jerk (110#/75#) * Number of Floors in each Tower
2001m Run

INT / 55+ RX
24″/20″ BOX
95#/65# THRUSTER
135#/95# POWER CLEAN
5″ RISER ON HSPUS
53#/35# KB SWINGS
115#/85# DEADLIFT
75#/55# PUSH JERK

BEGINNER
1600 M RUN
45#/35 BARBELL
35#/26# KETTLEBELL

“Diane”
21-15-9
Deadlift (225#/155#)
HSPU

INT / 55+ RX
155#/105#

BEGINNER
95#/65#
HAND RELEASE PUSH UPS

AMRAP 20 MIN
30 KB Swings (53#/35#)
20 Box Jumps (24″/20″)
10 pull ups

INT / 55+ RX
35#/26#
20″ Box step ups

Beginner
AMRAP 15 MIN
26#/18#
20″ Step ups
Ring rows
Then…
5 Minute warm down on bike

15 minute cap
40 Synchro Toes-to-Bar
40 Synchro Single Arm Dumbbell Hang Clean & Jerk (50lbs)
40 Synchro Box Jump Overs (24in)
40 Synchro Single Arm Dumbbell Hang Clean & Jerk (50lbs)
40 Synchro Toes-to-Bar

INT / 55+ RX
15 minute cap
40 Synchro Knee Raises
40 Synchro Single Arm Dumbbell Hang Clean & Jerk (35#/20#)
40 Synchro Box Overs (20in)
40 Synchro Single Arm Dumbbell Hang Clean & Jerk
40 Synchro Knee Raises

Beginner
15 min cap
40 synchro sit ups
40 synchro single arm dumbbell hang clean & jerks (25#/15#)
40 synchro box step overs (20″)
40 synchro DB hang clean & jerks
40 synchro sit ups

“Gwen”
15-12-9
Clean & Jerk

***Touch and go at floor only.
Even a re-grip off the floor is a foul.
No dumping.
Use same load for each set.
Rest as needed between sets.
Score is weight used

INT / 55+ RX
SAME

Beginner
15 perfect clean & jerks
12 perfect clean & jerks
9 perfect clean & jerks.
*this is NOT for load, but virtuosity