Workout of the Day

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

FRIDAY

Orange Coast CrossFit – CrossFit

A: Power Snatch – Below Knee (2-2-2)

@ 55% of 1RM Snatch

B: Power Snatch (2-2-2 @ 55% of 1RM Snatch)

C: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

10 Hang Power Snatch (95/65)

20 Cal Bike, Row, or Ski (must use different machine each round)

*Break on Snatches = 1 Man Maker (45/25)

THURSDAY

Orange Coast CrossFit – CrossFit

A: Metcon (No Measure)

4 Sets: Not for Time

12 Bent Over DB Row [each side] (increasing)

10 DB Arnold Press from bottom of Lunge [each side]

15-20 Decline Push-Up

5-7 Strict Toes 2 Bar

5-7 Strict C2B Pull-Up

5 “3 Position” Clean Deadlift (95/65)
Move from station to station with a purpose. You may increase weight on movements each set or stay they same. On the three position deadlift make sure you are pausing below the knee, above the knee, and right at your clean contact point before making that full extension.

B: Metcon (AMRAP – Reps)

10 Min EMOM

Min 1: 5 Squat Clean @ 65%

Min 2: 10-15 Dragon Fly Sit-Up

WEDNESDAY

Orange Coast CrossFit – CrossFit

A: Front Squat – 2 second pause (3-3-3)

@ 100% of 1RM Squat Clean

* 5 Max Height Stiff Leg Box Jumps between each set.

B: Metcon (Time)

4 Rounds:

200m Sprint

60 DU

30 Wall Balls (20/14)

15 Burpees

TUESDAY

Orange Coast CrossFit – CrossFit

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

@ 55% of 1RM Snatch

B: Snatch Balance (3-3-3)

@ 55% of 1RM

C: Metcon (AMRAP – Reps)

8 Min AMRAP:

2 hspu

2 squat snatches (135/95)

4 hspu

4 squat snatches

6 hspu

6 squat snatches

etc…

MONDAY

Orange Coast CrossFit – CrossFit

WEEK 1 of our newest [OCCF] 7 week strength cycle! Let’s get strong and efficient my friends!!! Each conditioning piece was designed by a different coach so be prepared for a lot of variety.

A: Clean High Pull (2-2-2)

3 sets of 2 @ 75%. The focus should be on driving the bar with the legs. That means making contact in the right way and finishing at full extension with barbell close to body.

B: Squat Clean (2-2-2 @ 70%)

C: Metcon (Time)

20 min CAP

1 clean &jerk (165/110)

20 lateral burpees

2 clean & jerk

18 lateral burpees

3 c&j

16 Lateral burpees

4 c&j

12 lateral burpees

5 c&j

8 lateral burpees

6 c&j

4 lateral burpees

7 c&j

Super Bowl

Orange Coast CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner WOD

41m Amrap (Tom Brady age)

16 S.HSPU

53 Wall Balls 20/14

12 Front Squats 185/135

53 Wall Balls

30 Pull Ups

53 Wall Balls

87 Cal Row/Ski

Partner Workout

Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

GERRY’S LADDER”

AMRAP (with a Partner) in 30 minutes

20 Deadlifts (275/185 lb)

40 Power Cleans (185/135lb)

60 Wall Ball Shots (20/14lb)

80 American KettlebellSwings (70/53 lb)

100 Double-Unders

*If you complete the ascending ladder, repeat in

reverse .One Partner can work at a time. Split up work as you wish. On a 15 Minute Clock climb up the ladder to complete the 100 Double Unders – then retreat back down the ladder KB Swings, WBs, PCs, DLs – if you have enough time start climbing back up.

FRIDAY

Orange Coast CrossFit – CrossFit

A: Metcon (No Measure)

Skill / Strength work: Do not skip these!

3 Rounds: Not for Time

6-10 Strict, Kip, or deficit HSPU

1-6 Muscle Up – Ring, Bar, low ring mod

B: Metcon (Time)

6 Rounds for time:

4 Push Press (155/105)

8 Deadlifts

12 Pull-Ups

16 Cal Row, Ski, or Bike

(must change each round)

THURSDAY

Orange Coast CrossFit – CrossFit

A: Metcon (Weight)

“CROSSFIT TOTAL II”

Sum of the Best of Each Lift

– Power Clean

– Bench Press

– Overhead Squat

* Score is the total of max effort on all three lifts.

Athlete gets 3 attempts at each lift. Weight must

increase after each successful attempt at each

movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

* 3 attempts start when you reach 90% of 1RM.

15 Minute Clock per lift.