MONDAY

Orange Coast CrossFit – CrossFit A: Clean Pull (3-3-3) @ 105% of 1RM B: Power Clean (2-2-2-2 @ 71% – 73% of 1RM) 3 sec pause below knee Power Clean C: Metcon (AMRAP – Rounds and Reps) 12 MIN AMRAP 12 HSPU 12 Squat Clean (135/95) 12 Cal Ski or...

Open Prep.

Orange Coast CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 20 minutes of: 8 Toes-to-Bars 10 Dumbbell Hang Clean and Jerks (50/35) 12 Cal Row – Rest 5 min. – 12m EMOM 1- 50 Double Unders 2- 150m Run 3- 12...

Partner Workout

Orange Coast CrossFit – CrossFit A: Metcon (AMRAP – Rounds and Reps) “TAG, YOU’RE IT!” AMRAP (with a Partner) in 20 minutes Partner “A” 500 meter Run Partner “B” 8 Pull-Ups 10 Wall Balls (20/14) 8 Toes-to-Bars 10 Front...

Open Gym

Orange Coast CrossFit – OPEN GYM A: Metcon (Time) 200M RUN 10 Strict Pull Ups 200M RUN 20 Cal AB 200M RUN 30 THRUSTERS 75/55 200M RUN 40 Kettle Bell Swings 200M RUN 50 Sit Ups 200M RUN THEN BACK DOWN… 50 Sit ups 200M RUN 40 Kettle bell...

FRIDAY

Orange Coast CrossFit – CrossFit A: High Hang Squat Snatch (Dip only) (2-2-2) @ 60% of 1RM Snatch*** No Hinge on this hang Snatch. Keep scaps retracted and lats tight, pulling that bar into the hips. B: Snatch (1-1-1-1-1-1) @ 60% of 1RM Snatch C: Metcon (Time) 3...

THURSDAY

Orange Coast CrossFit – CrossFit Happy Valentine’s Day! Be sure to share our Valentine’s Day Flash Sale with Family and Friends! 1 Month FREE for all referrals! A: Metcon (No Measure) 2 Sets: Not for Time 15 Bent Over Barbell Row w/ 2 sec paiuse...