Orange Coast CrossFit – Competitor Program

A: Metcon (AMRAP – Rounds)

10 Min Clock

3 Sets:

20 Ft HS Walk

* Walk 10ft, turn around and walk 10ft

10 Strict Toes 2 Bar

* Note any modifications in notes

B: Snatch Grip Push Press + Hang Power Snatch (1+1, 1+1, 1+1, 1+1, 1+1, 1+1)

Bar is taken from the rack. Work up to a challenging weight but NOT a Max.
* 10 Cal Ski Erg Between each set

** Focus should be on bar path. footwork and speed.

C: Metcon (Time)

4 Rounds for Time:

3 Squat Snatch [increasing]

400m Row

12 GHD Sit Ups

* Snatches are not “touch n go” and last round should be at 80-85% of 1RM Snatch.