Workout of the Day

Partner Workout

Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Partner Style!

20 Min EMOM [0-20 min clock]

Min 1: 5 Hang Clean Thruster + 5 bar hop Burpees (135/95) (95/65)

Min 2: chin over pull up bar hold (dead hang)

*Partner A will complete Min 1 while partner B holds chin over bar. Once partner A finishes reps, partner B will come down from Pull Up bar and switch positions/ rest until next minute starts.

10 Min AMRAP [20-30 min clock]

5 Strict HSPU

10 Box Jump (30″)

*Partner A does 1 round while partner b holds a weighted plank (45/35)

FRIDAY

Orange Coast CrossFit – CrossFit

A: Deadlift (2-2-2-2-2-2-2-2-2-2)

EMOM 10

* 2 reps every minute on the minute. Increase weight every set. Partner up with someone similar strength.

B: Metcon (Time)

5 Rounds for Time: [25 Min Cap]

25 Knees 2 Elbow

5 Power Clean and Jerk (185/125)

100m Run

THURSDAY

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

For Time:

3 Rounds:

15 Overhead Squat (75/55)

400m Run

– 1 Min HEAVY KB farmer Hold (Right)

3 Rounds:

15 Clapping Push-Up

30 Hollow Rock w/ DB Press (25/15)

[Double DB]

– 1 Min HEAVY KB Farmer Hold (Left)

3 Rounds:

50 DU’s

25 Unbroken Russian KBS

(same weight as farmer hold)
Complete each section ( 3 rounds) before moving onto the next piece. Think 75-80% effort pace from start to finish.

Weightlifting

Orange Coast CrossFit – Weightlifting

A: Snatch (4-4-3-2)

Every 90 sec:

0-3: 4 Power Snatches @ 60%,

4-7: 4 Power Snatches @ 65%

8-13: 3 Squat Snatches @ 70%

14-20: 2 Squat Snatches @ 75%

B: Bench Press (8-8-8-8)

C: Sotts Press (4×5)

WEDNESDAY

Orange Coast CrossFit – CrossFit

A: Metcon (Weight)

7 Min EMOM

1 Back Squat + 1 Front Squat (135/95)
* Weight increases every minute. you decided weight increases. The goal is to end at a semi heavy front and back squat but NOT to reach failure.

B: Metcon (AMRAP – Rounds and Reps)

0-10mins

Increasing Ladder

2-4-6-8-10

Squat Clean

(185/125) (165/115) (145/105)

4-8-12-16-20

Pull Ups

10-20mins

100 Cal Row/Ski

**EMOM 10 Wall Balls

20-30mins

10min AMRAP

30 DB Power Snatches (50/35) (45/30)

15 Burpee Box Jump Overs (24/20)
0-10 Min Notes:

* Quick singles

*Pacing is crucial

Score =

[20-30 Min Clock AMRAP]

TUESDAY

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

With A Partner …. [0-15 Min Clock]

150 DB Bench Press (45/25) (40/20)

30/20 Legless Rope Climb

Partner A will compete 10 reps of the DB Bench Press while Partner B completes as many legless rope climbs, or regular rope climbs or seated sled pulls as possible.
Subtitions for legless rope climbs will be….

Climbing to a lower height, regular rope climbs or seated sled/ heavy sand bag pulls.

*** If your team finishes before cap you will rest 2 min and then begin the 3 round metcon.***

B: Metcon (Time)

3 Rounds for Time:

[17 min – 35 min clock]

300m Row

400m Run

2 min rotating plank

[40 sec Left/center/right]

MONDAY

Orange Coast CrossFit – CrossFit

A: Metcon (Weight)

Every Minute on the Minute.

(0-25 Min Clock)

1 Thruster + 5 Burpees

*Thruster weight will begin at (115/75) or (95/65) or (77/55) and increase by [5lbs] only each set.
Complete Thruster and Burpees before changing weights. This is NOT a squat clean thruster but it is from the ground. As the weights get heavier you may Power Clean the bar and take your time setting up before your Thruster, but remember! The minutes will start to go by very fast so utilize your 60 seconds wisely.

25 Min Time Cap. If you fail before the time cap you will cut your MAX lifted weight by 30lbs and complete 2 Thrusters + 5 Burpees for remainder of time.

B: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP (26 Min – 36 Min Clock)

4 KB Deadlift (R/B) (B/Y) (Y/G)

8 KB Russian Swing

12 KB alt Step Up

[Single Arm Farmer Hold – 6 right/ 6 left]

Partner Bloody Sunday

Orange Coast CrossFit – CrossFit

Metcon (Time)

For Time:

100 Over Head Squats (115/75)

*Partner A completes as many Over Head Squats while partner B holds a handstand on wall. If either partner breaks you must both stop and run 200m together.

50 Back Rack Step Ups (115/75)

*Break up reps however team wants (20″) Partner A completes as many reps as possible. Partner B holds Plank.

25 Synchro Burpees over Bar

50 Synchro Push Ups

100 Synchro Lunges

*50 Left 50 Right

Partner Wod

Orange Coast CrossFit – CrossFit

Metcon (Time)

16m EMOM (Switch Each Min.)

P.1 12 Wall Balls 20/14

P.2 12 Deadlifts 165/115

Rest 2 min.

For Time

30 Rope Climbs (Split Reps)

EMOM 10 V Ups (Per Person)

Rest 2 mins.

2x400m Sprint

(Time is when last partner finishes their 400m)

**RX+ 12’/10’, 205/145, 50 Ring/Bar Muscle Ups, 500m Row**

FRIDAY

Orange Coast CrossFit – CrossFit

A: Power Clean + Hang Squat Clean (1+1, 1+1, 1+1, 1+1, 1+1)

* increasing weight set. NO FAILED REPS

B: Metcon (Time)

For Time: [25 Min Time Cap]

Buy In: 1 Mile on…. (option individually assigned by coach)

30 Pull Ups

12 Power Clean (165/115)

20 Pull Ups

9 Power Clean (195/130)

10 Pull Ups

6 Power Clean (225/145)

Buy Out: 1 Mile on…. (option individually assigned by coach)