Orange Coast CrossFit – Competitor Program
A: Metcon (AMRAP – Rounds)
10 Min Clock
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]
12 GHD Sit Ups
* Snatches are not “touch n go” and last round should be at 80-85% of 1RM Snatch.