Tuesday

Orange Coast CrossFit – CrossFit A: Power Clean+Jerk ((3+1)) Power Clean + Jerk: 60/3+1 65/3+1 3(70/3+1)-Percentages are based off of your 1RM Clean and Jerk -Use the 60% and 65% as your warm-up sets. -Beg: Find a moderate weight and do 5 sets at that...

Bloody Sunday

Orange Coast CrossFit – CrossFit Metcon (Time) 200m Run 40 Sit Ups 10 Burpee over the Bar 5 DL (225/175) 400m Run 30 Sit ups 8 Burpee over the Bar 5 DL (225/175) 400m Run 20 sit ups 6 Burpee over the bar 5 DL (225/175) 200m Run 10 Sit ups 4 Burpee over the bar 5...

Partner WOD

Orange Coast CrossFit – CrossFit Metcon (Time) Cash In 150 Calories (Alternating every 15 Calories) then… 4 Rounds 30 KB Swing (R/Y) 25 Box Jumps (30/24) 20 Head Cutters (R/Y) (One For One) Cash Out: 400 m Run...

Lean Bodies

Orange Coast CrossFit – LEAN BODIES A: Metcon (Time) In Teams of 2: 200M Run (Together) 30 Leg Raises 40 Wall Balls 50 Walking Lunges 40/40 Russian Twists (25/15) 30/30 Push Ups 200M Run...

Friday

Orange Coast CrossFit – CrossFit () Gymnastics A: Muscle Up Progression Beginner: – Lowered ring hip drive (ring to hip) – Low ring hip drive to catch position Advanced: – High ring Kip (back swing) – High ring kip/ hip drive (ring to...