TUESDAY

Orange Coast CrossFit – CrossFit A: Floating Deadlift (5-5-5-5-5) Each rep will NOT touch the ground. Slow and controlled decent stopping right before the bar makes contact with the ground. The emphasis is now more on the posterior chain. (hello hamstrings) No...

MONDAY

Orange Coast CrossFit – CrossFit A : Snatch (1-1-1-1-1-1) Your final Snatch single should be around 80%. Use each set to slowly build. The goal is to have 0 misses. B : Metcon (AMRAP – Reps) 18 Min EMOM Min 1: 1 Hang Snatch + 2 OHS + 3 Burpees over bar...

Partner WOD

Orange Coast CrossFit – CrossFit Metcon (Time) 20 RFT: 2 Power Clean (225/135) 4 Strict C2B Pull Ups 8 Burpee Over Bar 16 Wall Balls (30/20) * 12ft/10ft Wall Ball with...

Partner Crossfit

Orange Coast CrossFit – CrossFit A: Metcon (Time) For Time (with a Partner) 500-400-300-200-100 meter Row (x2) *Partner Kettlebell Rack Hold (Y/G) *5 Burpee penalty for each drop of kettlebellsWith a running clock rows will be performed alternating between...

FRIDAY

Orange Coast CrossFit – CrossFit B: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restWomens RX = 14lb/ 55lbs/...