Workout of the Day

PARTNER WOD

Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Rounds)

Partner Wod:

40 Min Amrap:

100 foot reverse sled drag (body weight)

50 walking/jumping lunges

40/30 cal bike/row/ski

20 bench press 185/125

100 foot sled push

50 walking/jumping lunges

40/30 cal bike/row/ski

20 ring pull ups

*SPLIT HOWEVER YOU WANT

FRIDAY

Orange Coast CrossFit – CrossFit

A: Back Squat (6 X 1 95%)

B: Metcon (AMRAP – Reps)

20 MIN EMOM

1) 15 KBS R/Y

2) 15 OHS (95/65)

3) 15 Deadlifts (185/125)

4) 15 pull-ups

THURSDAY

Orange Coast CrossFit – CrossFit

B: Metcon (Time)

For Time: (45 MIN TIME CAP)

1 mile run

50 Calories (bike,row,ski choose only 1)

1200 m run

40 cal

800 m run

30 cal

400 m run

20 cal

200 m run

10 cal

WEDNESDAY

Orange Coast CrossFit – CrossFit

A: Front Squat (6 X 2-3 60%)

B: Metcon (AMRAP – Rounds)

20min AMRAP

10 Full Snatches (135/95)

20 Burpee Box Jump Overs 24/20

30 Weighted Sit-Ups 15/10

RX+ (155/105)

TUESDAY

Orange Coast CrossFit – CrossFit

A: Metcon (Weight)

Body Build Sesh

3 Sets (increase each set)

10 Half Kneeling SA db press (each side)

15 Reverse grip Barbell curl

20 Push ups into :60 high plank hold

*15 mins*

B: Metcon (No Measure)

8 Min. Of Double Under Practice

(Keep Elbows tight and hand out in front of body. Focus on smooth rotation in wrist. Use band around body if needed.)

C: Metcon (Time)

3 Rounds For Time:

40 DU/120 Singles

20 Power Cleans (115/75)

10 T2B

200m Run

MONDAY

Orange Coast CrossFit – CrossFit

A: Back Squat (5X5 at 88%)

B: Metcon (Time)

15m. AMRAP

15 Wall Balls 30/20

10 C2B

5 Strict HSPU

SUNDAY

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

21-18-15-12-9-6-3

Cal SKI/AB/ROW

Wall Balls

Burpees to plate

KB Swings

SATURDAY

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

5 Rounds

10 Deadlifts (225/155)

10 Strict HSPU

***Split up however you want

Then…

Heavy Grace

30 Clean and jerks (225/155)

FRIDAY

Orange Coast CrossFit – CrossFit

A: Back Squat (6 X 1 @ 96%)

B: Metcon (Time)

FOR TIME:

(every round decrease burpees by 5

5 Rope climbs

25 burpees

15 cal ski/AB/row

10 hang power clean 135/95

4 RC

20 burpees

15 cal ski/AB/row

10 hang power clean 135/95

3 RC…. follow til 1 RC

THURSDAY

Orange Coast CrossFit – CrossFit

A: Snatch (15 Minutes to work on Squat Snatch)

B: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Hang squat snatch (115/75)

1-2-3-4-5-6-7-8-9-10

Box Jumps 24/20