WEDNESDAY

Orange Coast CrossFit – CrossFit A: Metcon (No Measure) 3 Sets: 10 Strict Knees to chest 12 Goblet Squats with DB, Sand Bag, or Med Ball [AHAP] 10 Banded Single Leg Romanian Deadlift with KB [each leg] 15/10 Cal Assault Bike Sprint [AFAP] * Rest 2 Min B: Metcon...

TUESDAY

Orange Coast CrossFit – CrossFit A: Metcon (Weight) 10 Min EMOM: Min 1: 1 Squat Snatch + 3 Overhead Squats * Choose your own starting weight or have your coach assist you. Continue this pattern every minute and add 5-10lbs * Score = heaviest weight completed B:...

MONDAY

Orange Coast CrossFit – CrossFit A: Back Squat (5-3-1-1-1-1-1) * Find a NEW 1RM Back Squat. Rest 2 Min between sets. * If you are uncomfortable “bailing” a bar in the pocket of a squat you MUST have a spotter. B: Metcon (AMRAP – Reps) 15 Min...

Partner WOD

Orange Coast CrossFit – CrossFit Metcon (No Measure) For Time (Partner Style) Heavy Grace 30 Full Clean and Jerks 205/135 -Then- 20 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats -Then- 5 Rounds 20 Sit Ups (Partner 1) 150m Run (Partner 2) * 1 Round =...

FRIDAY

Orange Coast CrossFit – CrossFit A: Snatch (1-1-1-1-1-1-1) 20 Min to find a NEW 1RM Squat Snatch. * Rest 2 Minutes between each lift – Listen to your coach! Ask for attention on lifts if you feel something is missing. B: Metcon (AMRAP – Reps) 15 Min...

THURSDAY

Orange Coast CrossFit – CrossFit If you are afraid to get a little dirty you might want to sit this one out…. In other words, I’ll see you all tomorrow! 🙂 A: Metcon (Time) Work :20 sec Rest :10 *In as little sets as possible complete 100/80 calories...