Orange Coast CrossFit – Cross/Train
Introducing Power Vs. Shred. This two tier program will be the new format of Brutal Republic. “Power” will be geared towards heavier weight and lower rep schemes combined with more technical/ advanced movements. Power is designed to improve overall strength and skill. “Shred” will be geared towards lighter weights and a higher rep scheme. Shred will be mixed with a medley of creative and challenging body weight movements designed to keep you lean and improve aerobic capacity.
A: Metcon (AMRAP – Rounds and Reps)
[POWER]
A. 0-12 Min EMOM
Min 1: 5 High Hang Power Clean
(increasing) (135/95)
Min 2: 8 KB Burpee S.A Swing
(4 each side) Y/G
12-24 Min Clock (12 Min AMRAP)
2 Ring Muscle Up
4 Strict HSPU
6 Front Squat (from ground)
Front Squats will be the heaviest weight lifted from EMOM
B: Metcon (AMRAP – Rounds and Reps)
[SHRED]
A. 0-12 Min EMOM
Min 1: 12-15 DB Power Clean (35/25)
Min 2: 8 KB Burpee S.A Swing
(4 each side) G/W
12-24 Min Clock (12 Min AMRAP)
12 Ring Row or Jump Pull-Up
10 S.A DB Push Press [ea side]
8 Double DB Front Squat
AMRAP Notes: DB Suitcase hold while opposite arm is completing DB Push Press