Workout of the Day

FRIDAY

Orange Coast CrossFit – CrossFit

A: Snatch (4-4-4-4)

Complete each set at 70% of 1RM. You do not need to “touch and go” your reps. Work on proper set up, good contact with full extension into speed and precision under the bar.

B: Metcon (Time)

“Nancy’s Smaller, Heavier Sister”

5 Rounds for Time: (15 Min Time Cap)

200m Run

10 Overhead Squats (115/85)

TURBO DIESEL

Orange Coast CrossFit – TURBO DIESEL

A: Metcon (No Measure)

12 Min EMOM:

Min 1: 10 Training Bar Bicep Curl and Press (35/25)

Min 2: 15 Training Bar Leg Raises

Min 3: 4 DB Man Makers (15-45lbs)

Min 4: 12 Single Leg DB Goblet Hold Step up w/ knee drive

– 1 Min Rest –

8 Min AMRAP

100m Sprint

10 Cal Ski or Bike

10 Burpee Wall Balls

THURSDAY

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

4 Rounds for Time:

50 DU’s

500m Row or Ski

Accumulate :40 sec L-Sit on P. Bars

B: MOBILITY (No Measure)

– Back

– Shoulders

– Lats

– Hips

– Calves

– Ankles

WEDNESDAY

Orange Coast CrossFit – CrossFit

A: Push Press (5-3-2-1-1-1-1-1)

15 Min Clock!

Find a NEW 1RM Push Press. Think about leg/hip position during “Dip and Drive”

B: Metcon (AMRAP – Rounds and Reps)

11 Min EMOM

Min 1: 10 Push Jerk (135/95)

Min 2: 12 Burpee Over Bar

Min 3: 200m Sprint

Min 4: Rest

*2 Min Rest*

* 200m Sprint = 1 Rep

C: Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

3 Front Squats (135/95)

6 Box Jump Over (30″/24″)

9 Sit-Ups

TURBO DIESEL

Orange Coast CrossFit – TURBO DIESEL

A: Metcon (No Measure)

10 Min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

– 1 Min Rest –

12 Min EMOM

Min 1: Row 13/11 Cal

Min 2: 7 Burpee Over Rower

Min 3: 10 Star Fish Sit-Up

TUESDAY

Orange Coast CrossFit – CrossFit

A: Metcon (No Measure)

4 Sets: 15 Min to complete

– 12 Walking OH Single Arm DB Lunges (Increasing)

– 12 alt DB Renegade Row (25lbs – 50lbs range)

– 10 Slam Ball Broad jump

– 10 Strict Toes 2 Bar or 10 Strict Knees 2 chest.

(Work on keeping toes in front at bottom and knees as locked out as possible during flexion in T2B)

B: Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

3 Hang Power Clean (75/55) (increase each round by 10lbs)

6 Wall Balls (20/14)

9 Cal Bike or Row

* Scored Rounds completed with weight increase only. If you find yourself not being able to increase anymore weight. Continue to complete the AMRAP at same weight.

TURBO DIESEL

Orange Coast CrossFit – TURBO DIESEL

A: Metcon (No Measure)

9 Min EMOM

Min 1: 40 Sec Goblet Pulse Squat (20-45lbs)

Min 2: 40 sec Slam Ball Broad Jump

Min 3: 50 sec Jump Rope

– 1 Min Rest –

10 Min AMRAP

200m SKi Erg

12 Cross Body Sit-ups

14 alt DB hang clean & Press (20-45lbs)

MONDAY

Orange Coast CrossFit – CrossFit

A: Deadlift (6-6-6-6)

*All sets of 6 will be completed at 70% of 1RM

** 20 Push Ups between each set

B: Metcon (AMRAP – Rounds and Reps)

15 Min Time Cap!

3 Rounds for Time:

400m Run

20 American KBS (B/Y)

10 Burpee Pull-Ups

*Break on KBS = 10 Air Squats

Fathers Day

Orange Coast CrossFit – CrossFit

Metcon (Time)

For Time: (45 Minute Time Cap)

100m Run

2 Deadlift (155/105)

3 Power Clean

4 Front Squat

5 Push Ups

6 Bar Hop Burpees

7 Toes 2 Bar

8 Burpee Pull Ups

9 HSPU

10 Cal Ski, Row, or Bike

11 KBS (Red/ Yellow)

12 Bar Muscle Ups

1:

2-1:

3-2-1:

4-3-2-1:

5-4-3-2-1:

Etc… until you finish 12 and work your way back down to that single Deadlift!

Partner WOD

Orange Coast CrossFit – CrossFit

Metcon (No Measure)

25min AMRAP

200m Run

40 HSPU

40 OHS (135/95)

200m Run

80 Cal Row

80 Box Jumps (30/24)

200m Run

100 DU (per person)

100 Wall Balls