BLOODY SUNDAY

Orange Coast CrossFit – CrossFit ()A: Metcon (Time)For Time: (40 Min Running Clock) “Grace” 30 Clean & Jerk (135/95) – 2 Min Rest/ Transition (on your own) – 400m Back Rack Walk (165/110) (135/95) 50 alt DB Hang Clean & Jerk...

PARTNER WORKOUT

Orange Coast CrossFit – CrossFitA: Metcon (AMRAP – Rounds and Reps)0-18 Min EMOM Min 1: 5 Pull Ups + 7 Burpees + 9 Sit-Ups (partner 1) Min 2: 200m Run (Partner 2) Min 3: 40 second Partner Deadlift Hold (365/275) 18-33 Min AMRAP 150 Wall Balls (20/14) 100...

FRIDAY

Orange Coast CrossFit – CrossFitA: Metcon (AMRAP – Reps)8 Min CAP [0-8 min clock] 5-4-3-2-1 Legless Rope Climb Squat Snatch (135/95) -1 Min Rest/ Transition – 8 Min CAP [9-17 min clock] 9-7-5 Bar Muscle Up Front Squat from ground (165/115) – 1...

THURSDAY

Orange Coast CrossFit – CrossFitA: Metcon (AMRAP – Rounds and Reps)0-15 Min Clock [5 sets] 3 Power Clean + 2 Front Squats + 1 Push Jerk *increasing a MAX of 20lbs per set 15-30 Min Clock [AMRAP] 1 Power Clean (Heaviest weight) 5 Burpee Box Jump...

WEDNESDAY

Orange Coast CrossFit – CrossFitA: Metcon (5 Rounds for time)Lung Capacity Testing! *Partner style* 5 Rounds: 500m Row [Rest = 1:1 ratio with partner] Each Round is scored!Before workout coaches will go over efficiency with rowing and breathing technique.B:...