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