WEDNESDAY, JAN. 31ST

Orange Coast CrossFit – CrossFit A: Hang Snatch (1-1-1-1-1-1-1-1-1-1) 15 Min Time Clock! In no more than 10 reps, work up to a heavy Hang Snatch B: Metcon (Weight) 10 EMOM 2 hang squat snatch @ 65% of heavy single C: Metcon (AMRAP – Reps) 8 Min AMRAP 800m...

TUESDAY, JAN. 30TH

Orange Coast CrossFit – CrossFit A: Metcon (Time) 4 RNDS: 10 STRICT PULL UPS 10 STRICT PRESS (105/85) REST 1 MIN B: Metcon (Time) 5 RFT: 20 WB (20/14) 15 CAL ROW 10 POWER CLEANS (135/95) 5 BURPEE OVER THE...

MONDAY JAN. 29TH

Orange Coast CrossFit – CrossFit Back Squat (3X10) WORK UP TO A MAX EFFORT 10 REP AND COMPLETE 3 SETS AT THAT WEIGHT ( IN 15MIN) B: Metcon (Time) 7 RNDS: (KB R/Y) 7KB DEAD LIFTS 7KB SUMO DL HIGH PULL 7KB SWINGS 7 GOBLET SQUATS 100M...

Bloody Sunday

Orange Coast CrossFit – CrossFit A: Metcon (Time) 3 Rounds 400m Run 5 Power Snatches (115/75) 10 OHS (115/75) 15 Burpee Box Jump Overs(24/20) 20 Pull Ups **RX+:...

Weightlifting

Orange Coast CrossFit – Weightlifting Metcon (No Measure) 20m Power Clean + Front Squat + 2 Jerks 10m EMOM 5 Front Squat @ 75% – Rest 5m- 10m EMOM 3 Cleans @...