NEW YEARS EVE

Orange Coast CrossFit – CrossFit Happy New Years! Make sure you write down your 3 month goal on the white board! We will be checking! A: Deadlift (Clean Grip) (110% of max clean) B: NYE (Time) 4 Rounds: 10 DB Ground 2 Overhead (45/25) 10 Box Jump Overs...

WEDNESDAY

Orange Coast CrossFit – CrossFit Limited schedule New Years Eve! 9am Class only! A: Front Squat (all at 75% of 1RM) B: Metcon (AMRAP – Rounds and Reps) “The Builder” AMRAP 15 1 Snatch + 1 Sit Up 2 Snatch + 2 Sit Ups 3 Snatch + 3 Sit Ups...

TUESDAY

Orange Coast CrossFit – CrossFit A: 1 Snatch + 1 Snatch Balance + 1 OHS (Work up to a max effort) B: Metcon (Time) 21-15-9 Cal Row OHS (135/95) 9-15-21 Burpee Deadlifts (135/95) Back Rack Step Ups...

MONDAY

Orange Coast CrossFit – CrossFit A: Walking Split Jerk (Technique Work) (10-10-10) Each step you will land in a split position, recover with front foot first and then continue.* Work up to a heavier weight than your max split jerk B: Metcon (Time) 5 Rounds: 200M...

BLOODY SUNDAY

Orange Coast CrossFit – CrossFit A: Metcon (AMRAP – Reps) 24 Min EMOM ODD: 200m Sprint + 5 Burpees EVEN: 1 Power Clean (185/135) + 5 DB Hang Squat Cleans...