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:...

TUESDAY

Orange Coast CrossFit – CrossFitA: Metcon (AMRAP – Rounds and Reps)0-10 Min Clock [EMOM] 1 High Hang Squat Snatch (115/85) + 20 DU’s *Increase each set my max of 10lbs – 1 Min Rest / Transition – 11-31 Min clock [AMRAP-Chipper] 100 AB Mat...

MONDAY

Orange Coast CrossFit – CrossFitA: Metcon (Time)0-10 Min Clock [EMOM] 2 Back Squats @ 70% of 1RM + 100m Run 10-20 Min [AMRAP] 15/12 Hand Release Push Up 400m Row 20-30 Min Clock [For Time] “DB Fran” 21-15-9 Double DB Thruster (45/25)...