Partner WOD

Orange Coast CrossFit – CrossFit A: Metcon (Time) 50-40-30-20-10 Thrusters (95/65) KB Swings (R/B) Box Jumps (24/20) **400m Run must be performed after every single round, including the last...

FRIDAY, APR. 28TH

Orange Coast CrossFit – CrossFit A: Warm-up (No Measure) W4/D1 (30min) Technique Primer: Muscle Snatch – 5, 4, 3 (ascending weights) Snatch – HS Clean & Jerk – HS Pause Front Squat + Front Squat – 70% x (1+1) x 5 Snatch HS Clean...

THURSDAY, APR. 27TH

Orange Coast CrossFit – CrossFit MOBILITY (No Measure) – Back – Shoulders – Lats – Hips – Calves – Ankles Metcon (Time) 4 ROUNDS: 12 DEADLIFTS (225/155) 400M...

WEDNESDAY, APR. 26TH

Orange Coast CrossFit – CrossFit A: Warm-up (No Measure) W4/D1 (30min) Technique Primer: Press in Clean – 5, 4, 3 (ascending weights) Power Clean – 75%x3, 80%x2, 85%x2, 90%x1x3 Overhead Squat – 75%x3, 80%x2, 85%x2, 90%x1x3 Snatch Push Press...

TUESDAY, APR. 25TH

Orange Coast CrossFit – CrossFit A: Warm-up (No Measure) W4/D1 (30min) Technique Primer: Tall Clean – 3 x 3 (light) Clean + Jerk Dip – 75% x (3+1), 80% x (2+1), 85% x (2+1), 90% x (1+1) x 3 Power Jerk – 75%x3, 80%x2, 85%x2, 90%x1x3 Back Squat...