Coast Range CrossFit

TEAMS of 3
AMRAP 13 MIN
20/14 Calorie Row
20 Single Arm KB Snatch (70#/53#)
*10 on 1 arm, then 10 on the other
2 Rope Climbs

***Each athlete will start on a seperate station.
Ahtletes may not move onto the next station
until the athlete in front of them has completed
the prescribed amount of reps at that station.

INT / 55+ RX
53#/35#

Beginner
14/10 cal row
35#/18# KB
2 lower to raise on rope

****Reminder, tonight we are doing 20.1 at our
6:30pm class. If you’d like to take a crack at
the first Open workout of the year, this will
be your first chance.
We will also program in 20.1 to our normal
Saturday classes each week. Please be sure
to link up with a friend to help judge you during
the WOD.

Every 3 min X 30 min
400m run
*If you can’t make the run in under
2 minutes modify to a 300m or 200m
whatever allows you to finish in under 2 min
for each interval.

A) “Isabel”
For Time
30 Snatches (135#/95#)

B) Over the next 24 hours
Go on a 10+ minute walk without your
phone, music, or any other distraction.

INT / 55+ RX
95#/65#

BEGINNER
HANG POWER SNATCH (35#/15#)

3 Rounds for max reps
Bodyweight Bench Press
Strict pull up

INT / 55+ RX
Same

Beginner
95#/65#

GRACE
For time
30 C&J (135#/95#)

INT / 55+ RX
95#/65#

Beginner
30 perfect C&J
45#/35#

16.5
21-18-15-12-9-6-3
Thruster (95#/65#)
Bar facing burpee

INT / 55+ RX
65#/45#

Beginner
21-15-12-9
45#/35#

For time
500m Row

Then…

3 Rounds not for time
Max unbroken Strict Pull ups
*Goal is 80%+ of max each round
10 ALT Front Rack Reverse lunges
*60% + of 1RM Power Clean
**If you don’t know this number, they should
feel heavy and you’re happy it’s not 10 on
each leg…
400m jog at moderate pace

INT / 55+ RX
SAME

Beginner
SAME

AMRAP 20 MIN
5 Strict HSPU’s
10 CTB pull ups
20 Deadlifts (135#/95#)

INT / 55+ RX
5″ riser
95#/65#

BEGINNER
DB strict press (moderate)
Ring rows
Deadlift (75#/55#)

Establish a 1RM
Back Squat

INT / 55+ RX
SAME

Beginner
SAME

“Fight Gone Bad”
5 Rounds
1 min wall balls (20#/14#)
1 min SDHP (75#/55#)
1 min Box Jump (24″”/20″”)
1 min Push Press (75#/55#)
1 min Row for calories
1 min REST

55+
“”Fight Gone Bad””
5 Rounds
1 minute at each station
Wall Balls (14#/10#)
SDHP (55#/45#)
Box Jumps (20″” both men and women)
*step down
Push press (55#/45#)
Row for Calories
Rest 1 minute

Beginner
10#/6# wall ball
45#/35# push press & SDHP
20″” Box step up”