Workout of the Day

WEDNESDAY

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

Every 4 Min for 6 Rounds: [0-24 Min]

10 Pull-Ups

20 Wall Balls 20/14

200m Run
*If you are finished sub 4 minutes you may rest before next round starts!

B: Metcon (Weight)

12 Min AMRAP [24-36 Min] (w/ partner)

Back Squat

5-5-5-5-5 [increasing]

* 10 GHD Sit-Ups and 10 Push Ups after every set. One partner will squat while other partner completes accessory work.
Score = final set of back squat weight.

TUESDAY

Orange Coast CrossFit – CrossFit

A: Metcon (Weight)

12 Min EMOM [0-12 min clock]

Min 1: 14/13 Cal Row

Min 2: 10 Burpees over Rower

– 1 Min Rest/ transition

12 Min EMOM [13-25 min clock]

Min 1: 10 Double KB Hang Clean Thruster (Y/G)

Min 2: 15 Double KB Deadlift (Sumo)

– 1 Min Rest/ Transition

[26-34 min clock]

8 Min to establish a Heavy Hang Power Clean

MONDAY

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

0-12 Min Clock

*6 Sets to build up 70%-80% of 1RM Snatch.

12-20 Min Clock

AMRAP

200m Run

10 alt Bear Crawl DB Push (45/25)

20-27 Min Clock

“Reverse Annie”

10-20-30-40-50

Double Unders

Sit-Ups

BLOODY SUNDAY

Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

BLOODY! [partner style]

*Bring weight vest or weighted pack if you have one! (10-20lbs)

0-10 Min EMOM

Min 1: 10 DB Renegade Deadlift (45/25) (40/20)

Min 2: 15/10 Cal Assault Bike or Ski

10-20 Min

Redhill Run w/ vest or pack

20-30 Min AMRAP

30 Unbroken Wall Balls (20-14)

30 Unbroken American KBS (R/B)

* If at any point partners break on reps they must stop and run 150m sprint

30-40 Min EMOM

x 2 Synchro Burpees

* first minute partners will complete 2 burpees. Second minute partners will complete 4 burpees. Third minute partners will complete 6 burpees… etc.

Partner Workout

Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Partner Style!

20 Min EMOM [0-20 min clock]

Min 1: 5 Hang Clean Thruster + 5 bar hop Burpees (135/95) (95/65)

Min 2: chin over pull up bar hold (dead hang)

*Partner A will complete Min 1 while partner B holds chin over bar. Once partner A finishes reps, partner B will come down from Pull Up bar and switch positions/ rest until next minute starts.

10 Min AMRAP [20-30 min clock]

5 Strict HSPU

10 Box Jump (30″)

*Partner A does 1 round while partner b holds a weighted plank (45/35)

FRIDAY

Orange Coast CrossFit – CrossFit

A: Deadlift (2-2-2-2-2-2-2-2-2-2)

EMOM 10

* 2 reps every minute on the minute. Increase weight every set. Partner up with someone similar strength.

B: Metcon (Time)

5 Rounds for Time: [25 Min Cap]

25 Knees 2 Elbow

5 Power Clean and Jerk (185/125)

100m Run

THURSDAY

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

For Time:

3 Rounds:

15 Overhead Squat (75/55)

400m Run

– 1 Min HEAVY KB farmer Hold (Right)

3 Rounds:

15 Clapping Push-Up

30 Hollow Rock w/ DB Press (25/15)

[Double DB]

– 1 Min HEAVY KB Farmer Hold (Left)

3 Rounds:

50 DU’s

25 Unbroken Russian KBS

(same weight as farmer hold)
Complete each section ( 3 rounds) before moving onto the next piece. Think 75-80% effort pace from start to finish.

Weightlifting

Orange Coast CrossFit – Weightlifting

A: Snatch (4-4-3-2)

Every 90 sec:

0-3: 4 Power Snatches @ 60%,

4-7: 4 Power Snatches @ 65%

8-13: 3 Squat Snatches @ 70%

14-20: 2 Squat Snatches @ 75%

B: Bench Press (8-8-8-8)

C: Sotts Press (4×5)

WEDNESDAY

Orange Coast CrossFit – CrossFit

A: Metcon (Weight)

7 Min EMOM

1 Back Squat + 1 Front Squat (135/95)
* Weight increases every minute. you decided weight increases. The goal is to end at a semi heavy front and back squat but NOT to reach failure.

B: Metcon (AMRAP – Rounds and Reps)

0-10mins

Increasing Ladder

2-4-6-8-10

Squat Clean

(185/125) (165/115) (145/105)

4-8-12-16-20

Pull Ups

10-20mins

100 Cal Row/Ski

**EMOM 10 Wall Balls

20-30mins

10min AMRAP

30 DB Power Snatches (50/35) (45/30)

15 Burpee Box Jump Overs (24/20)
0-10 Min Notes:

* Quick singles

*Pacing is crucial

Score =

[20-30 Min Clock AMRAP]

TUESDAY

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

With A Partner …. [0-15 Min Clock]

150 DB Bench Press (45/25) (40/20)

30/20 Legless Rope Climb

Partner A will compete 10 reps of the DB Bench Press while Partner B completes as many legless rope climbs, or regular rope climbs or seated sled pulls as possible.
Subtitions for legless rope climbs will be….

Climbing to a lower height, regular rope climbs or seated sled/ heavy sand bag pulls.

*** If your team finishes before cap you will rest 2 min and then begin the 3 round metcon.***

B: Metcon (Time)

3 Rounds for Time:

[17 min – 35 min clock]

300m Row

400m Run

2 min rotating plank

[40 sec Left/center/right]