FRIDAY

Orange Coast CrossFit – CrossFit A: 2X Kettlebell COMPLEX (15min) 5 KB Hang Cleans 6 KB Front Rack Lunges 5 KB Push Jerk * Work up to Heaviest Kettlebells within 5 Sets. A: Metcon (Time) 10 Rounds: 300m Row sprint (splits Sub-1:50/2:10) 10 thrusters (45/35) 50...

THURSDAY

Orange Coast CrossFit – CrossFit A: MOBILITY (No Measure) – Back – Shoulders – Lats – Hips – Calves – Ankles B: “IVAN THE TERRIBLE” (Time) 5 ROUNDS: 90Sec Jump Rope (each Round) then… 50-40-30-20-10 Lunges...

WEDNESDAY

Orange Coast CrossFit – CrossFit A: Snatch Complex 10EMOM 4 Dead Lifts 3 Power Snatches 2 Over Head Squats* increase each round B: Metcon (AMRAP – Rounds and Reps) 12Min AMRAP 12 Power Snatches (95/65) 12 Wall Balls (20/14) 12...

TUESDAY

Orange Coast CrossFit – CrossFit A: Metcon (No Measure) 10EMOM Alt min (+,-) EVEN: 50 Du’s ODD: 40ft Hand Stand Walk (20ft forward and back)* IF you Cant handstand walk do handstand alternating shoulder taps against wall- 20 reps B: Metcon (Time) 5-4-3-2-1...

MONDAY

Orange Coast CrossFit – CrossFit A: Front Squat (work up to a heavy 5 rep in 15 min) B: Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsKB=...