Workout of the Day

Orange Coast CrossFit – CrossFit

A: 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 Sit-Ups

80 Wall Balls (20/14)

60 Russian KBS (R/B) (B/Y) (Y/G)

40 alt Single Arm DB Power Clean (50/35) (45/30)

20 Cal Bike or Ski

10 Snatch Grip Deadlift

(Heaviest weight completed from EMOM)
* Score = Completed Rounds and Reps from Chipper.

Orange Coast CrossFit – CrossFit

A: 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)

Pull-Up

Orange Coast CrossFit – CrossFit

Metcon (Time)

20 Rounds for Time:

1 Power Clean 225/155

5 Strict HSPU

10 Wall Balls 20/14

20 Double Unders

Orange Coast CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner WOD

25M AMRAP

P.1 Max Cal Ski/Bike

P.2 5 Strict Pull Ups

10 Push Ups

15 A Squats

20 KBS B/G

– 3 Min. Rest –

4 Rounds (Each Person)

P.1 200m Run

10 Box Jumps 30/24

15 Weighted V-Ups 15/10

P.2 Max DB Hang Clean + Jerk 50\35

Orange Coast CrossFit – CrossFit

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A: Metcon (Weight)

10 MIN EMOM:

2 OHS

* START AT 50% OF 1RM

B: Metcon (AMRAP – Rounds and Reps)

24 EMOM:

1- 18 DB HANG POWER SNATCH 50/35 40/30 30/25

2- 5 DEADLIFTS 225/155 + 5 BURPEES OVER BAR

3-200 M RUN

4- REST

Orange Coast CrossFit – CrossFit

A: Metcon (No Measure)

3 sets: [0-12 Min Clock]

20-18-16 Barbell Bicep Curl (35-65lbs)

20-18-16 Straight Bar or Ring Dip

B: Metcon (Time)

For Time: [12-40 Min Clock/time cap]

Buy in: 400m DB Farmer Carry (45/25)

3 Rounds:

10 Plate Snatch (45/35)

15 Box Jump Over (24/20)

20 Front Rack Single Arm KB Walking Lunges (Y/G) [10 each side]

25 V-Reach

Buy Out: 400m DB Farmer Carry
Score = total time

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

Every 4 Min for 6 Rounds: [0-24 Min]

10 Pull-Ups

20 Wall Balls 20/14

200m Run
*If you are finished sub 4 minutes you may rest before next round starts!

B: Metcon (Weight)

12 Min AMRAP [24-36 Min] (w/ partner)

Back Squat

5-5-5-5-5 [increasing]

* 10 GHD Sit-Ups and 10 Push Ups after every set. One partner will squat while other partner completes accessory work.
Score = final set of back squat weight.

Orange Coast CrossFit – CrossFit

A: Metcon (Weight)

12 Min EMOM [0-12 min clock]

Min 1: 14/13 Cal Row

Min 2: 10 Burpees over Rower

– 1 Min Rest/ transition

12 Min EMOM [13-25 min clock]

Min 1: 10 Double KB Hang Clean Thruster (Y/G)

Min 2: 15 Double KB Deadlift (Sumo)

– 1 Min Rest/ Transition

[26-34 min clock]

8 Min to establish a Heavy Hang Power Clean

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

0-12 Min Clock

*6 Sets to build up 70%-80% of 1RM Snatch.

12-20 Min Clock

AMRAP

200m Run

10 alt Bear Crawl DB Push (45/25)

20-27 Min Clock

“Reverse Annie”

10-20-30-40-50

Double Unders

Sit-Ups

Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

BLOODY! [partner style]

*Bring weight vest or weighted pack if you have one! (10-20lbs)

0-10 Min EMOM

Min 1: 10 DB Renegade Deadlift (45/25) (40/20)

Min 2: 15/10 Cal Assault Bike or Ski

10-20 Min

Redhill Run w/ vest or pack

20-30 Min AMRAP

30 Unbroken Wall Balls (20-14)

30 Unbroken American KBS (R/B)

* If at any point partners break on reps they must stop and run 150m sprint

30-40 Min EMOM

x 2 Synchro Burpees

* first minute partners will complete 2 burpees. Second minute partners will complete 4 burpees. Third minute partners will complete 6 burpees… etc.