Orange Coast CrossFit – Competitor Program
A: Clean Grip Deadlift + Clean High Pull + Power Clean + Front Squat (1-1-1-1-1-1-1-1)
All sets will be at 80% of 1rm Squat Clean
A1: Warm-up (No Measure)
3 Sets:
15 Cal Ski
12 Banded Scap Abduction/Aduction + Row
Accumulate :15 sec Free HS hold
10 Single Leg RDL [ea side]
(choose a lighter weight, focus on good movement)
*Rest 1 Min
B: Metcon (Time)
For Time:
12-9-6
Front Rack Lunges (185/125)
30-20-10
GHD Sit Up
C: 500m Row (Time)
Max Effort 500m Row