Workout of the Day

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 Burpees

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 Squats from ground (135/95)

**Partner “A” runs 500 meters while Partner “B” completes as many rounds as possible of 8 pull-ups, 10 Wall Balls, 8 T2B, 10 Front Squats. When Partner “A” returns from the run, partners tag and switch places.

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 Swings

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 Rounds For time:

15 Snatch Grip Deadlift (185/115)

30 Parallel Bar Push Up

60 DU’s
***Get used to that Hook Grip!

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 (75/55)

7-10 Strict HSPU

15-12-10 DB Delt Raise (each side)

60 seconds weighted plank hold (45/25)

5-7 Strict Snatch Grip Pull Up

10 KB Single Leg RDL (B/G)

B: Metcon (AMRAP – Rounds and Reps)

EMOM for as long as possible (20 Min Cap)

7 thrusters 75/55

7 pull ups

7 burpees

…. Can Scale reps to 5-5-5, etc. #OpenPrep

WEDNESDAY

Orange Coast CrossFit – CrossFit

A: Back Squat (3-3-3 @ 68% of 1RM)

2 second pause @ bottom of squat

3-3-3 @ 68% of 1RM Back Squat

* 5 Max Height Box Jumps between each set.

B: Metcon (Time)

4 Rounds for Time:

200m Run

15 Push Presses (95/65)

20 Back Rack Lunges (95/65)

TUESDAY

Orange Coast CrossFit – CrossFit

A: Snatch Grip Push Press (BTN) (3-3-3)

@ 60% of 1RM Snatch

B: Snatch Balance + OHS (1+3, 1+3, 1+3)

@ 60% of 1RM

C: Metcon (Time)

3 Rounds for Time: (15 Min Cap)

18 cal row or Ski

15 box jump overs (24″)

12 toes to bar

9 double dumbbell front squats (45/25lb)

MONDAY

Orange Coast CrossFit – CrossFit

Happy 46th Birthday Rachel! We miss you!
– [OCCF]

A: A. Clean High Pull + Hang Power Clean (3-3-3)

3-3-3 @ 65%, 68%, 71% of 1RM

B: Metcon (Time)

“RACHEL”-

FOR TIME: 25 min cap!

(wear a weight vest if you have one!)

Buy in: 400m RUN

46 HSPU

46 PULL UPS

46 WALL BALL (20/14)

46 POWER CLEAN (135/95)

Buy Out: 400m RUN

Run For Rachel

Orange Coast CrossFit – CrossFit

A: Metcon (No Measure)

“Run for Rachel”

For Time:

5k Run
Meet @ “I” street on the Balboa Peninsula, Newport Beach @ 9am. Let’s come together for a minute of silence and then complete a run together in honor of Rachel. #FuckCancer

Partner Workout

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

Partner Style

-3k Row ( 250m Split)

For Time

100 Burpee Box Jumps

75 Toes 2 Bar

50 Full Cleans 155/125

25 Wall Walks