Saturday

Orange Coast CrossFit – Competitor Program Find 1rm thruster 12 min to find in 8 sets or lessonly 2 misses Metcon (Weight) Emom every 90sec for 15 min 5 thrusters @70% of todays 1rm Metcon (AMRAP – Rounds) 12 min amrap 85% effort 10 Ohs @95/65 10 bfb...

Partner WOD

Orange Coast CrossFit – CrossFit Metcon (Time) Cash In: 1,500m (Switch @ 750m mark) then… 2 Rounds 30 Thrusters (115/75) (Split every 5 thrusters) 30 T-2-B (Split up however yoiu want) 30 Burpees (Split up however yoiu want) 30 Sit Ups (each person) Cash...

Lean Bodies

Orange Coast CrossFit – LEAN BODIES Metcon (Time) 4RFT: 10 Seated Pull-Ups 30 Mountain Climbers (hands on wall ball) – 1 Min Rest – Partner Leg Throw (left/right/center) x 15 (3 Sets...

Friday (Technique day nothing over 65%)

Orange Coast CrossFit – Competitor Program Snatch (3×3 ) rest as needed clean (3×3) rest as needed OH Squat 3 sec pause last rep (3×3) Metcon (No Measure) A1) Goodmornings slow down 3010 tempo 3×8 rest 60sec A2) Farmer carry 50ft gray/red 3x...

FRIDAY

Orange Coast CrossFit – CrossFit A: Metcon (Weight) HANGING LEGLIFTS W/ WB 4X15 (14/10) B: Metcon (Time) FT: 30 WB (20/14) 4RNDS: 5 MU 10 KBS (RED/YELLOW) THEN.. 30 WB...