MONDAY, JULY 31

Orange Coast CrossFit – CrossFit A: 2 Cleans+1Jerk EMOM 10 Mins 2 Cleans+1Jerk*weight at 60% of 1 rep max clean **unbroken reps B: Metcon (Time) 3 rounds for time: 800m run 10 alt front rack lunges (135/95) 5 push jerk (135/95) 10 burpees over...

Bloody Sunday

Orange Coast CrossFit – CrossFit A: Metcon (Time) Partner WOD 100 Cal Row 100 KB Swings (R/B) 100 Cal AB 100 Pull Ups 100 Cal Ski 100 Wall...

Weightlifting

Orange Coast CrossFit – Weightlifting A: Snatch Extension+Snatch (3(80/2+2)) 60/2+2 70/2+2 3(80/2+2) B: Power Clean+Front Squat (3(80/3+3)) 60/3+3 70/3+3 3(80/3+3) C: Metcon (Weight) OPTIONAL Every 90 sec: 0-3: 4 PC @ 65%, 4-7: 3 PC @ 75%, 8-13: 3 Cleans...

Partner WOD

Orange Coast CrossFit – CrossFit A: Metcon (AMRAP – Rounds and Reps) 25min AMRAP CASH IN: Red Hill Run then… 50 DU (per person) 40 Burpees 30 Deadlifts (185/125) 20 Front Squats...

FRIDAY, JULY 28TH

Orange Coast CrossFit – CrossFit A: SNATCH complex: (20min) Snatch+ OHS+ Back Rack Split Jerk *Work up to a ME B: Metcon (Time) For Time: (18 Min Time Cap) Buy in: 10 Squat Snatch 185/ 115 Then…. 50-40-30-20-10 Wall Balls (20/14)...