Orange Coast CrossFit – CrossFit
A: Metcon (No Measure)
:40 sec work :20 sec Rest x 4 (4 Min)
odd: Max Rep Push Press (95/65)
even: OH Hold (same barbell)
– 2 Min Rest/ Transition –
:40 sec work :20 sec rest x 4 (4 Min)
odd: Max Rep KB Farmer Hold Walking Lunges (R/B)
even: KB Farmer Hold (same KB’s)
– 2 Min Rest/ Transition –
:40 sec work :20 sec rest x 4 (4 Min)
odd: Decline Plank w/ alt Toe Touch
even: Max Rep Scissor V-Up
(alternate left and right leg in V-up as fast as possible)
*16 Min Clock*
– There is no score on this one. Just good ol’ fashioned HARD WORK. Remember this, how hard you push yourself in the gym directly reflects how hard you push yourself outside of it.
B: Metcon (AMRAP – Reps)
10 Min EMOM
Min 1: 3 Power Clean @ 70% of 1RM
Min 2: 50 DU
* The goal is DUB speed and efficiency. For every set of 50 DU’s that is not completed SUB :40 seconds you will complete 10 burpees after workout. Do not look at this as a punishment but rather a new focus to sharpen a skill.