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/...

THURSDAY

Orange Coast CrossFit – CrossFit A: Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#*5 Min Time Cap. Scale weight as needed! *** At 5 Min time cap a 5 Minute Rest period will begin before starting the next Metcon. B: Metcon (Time) 7 Rounds for Time: 7 Front...

WEDNESDAY

Orange Coast CrossFit – CrossFit A: Warm-up (No Measure) 600m “Indian Run” * Athlete in back sprint to front of line. Continue trend till 600m has been completed. Remember to keep the overall pace light as this is a warm up. 2 Min Mobility:...