TUESDAY, OCT. 31ST

Orange Coast CrossFit – CrossFit A: 1 High Hang Snatch + 1 Low Hang Snatch Full squat for both! B: Metcon (Time) 4 RFT: 400M RUN 20 AMERICAN KBS (B/Y) 10 BURPEE BOX JUMP OVERS...

MONDAY, OCT. 30TH

Orange Coast CrossFit – CrossFit A: “HEAVING” CLEAN WORK UP TO A HEAVY SINGLE *WORK ON SPEED UNDER THE BAR AND CATCHING AT FULL DEPTH. ***GOAL IS TO DROP FROM THE TOP OF THE SHRUG B: Metcon (Time) FT: BUY IN: 500M ROW THEN.. 21-15-9 HANG SQUAT CLEAN...

Bloody Sunday

Orange Coast CrossFit – CrossFit A: Metcon (Time) 21-18-15-12-9-6-3 Thrusters(95/65) Box Jumps (24/20) Pull Ups **200m run after every...

Weightlifting

Orange Coast CrossFit – Weightlifting A: Clean+Front Squat (4(2+3)) 65/2+3 75/2+3 4(80/2+3) B: Push Jerk (5×4) 5×4 **Increasing Weight or staying at the same weight. C: Metcon (Time) OPTIONAL 3 Rounds 15 Thrusters (75/55) 15 Cal Row 15 Burpees **2min...

Partner WOD

Orange Coast CrossFit – CrossFit A: Metcon (AMRAP – Rounds and Reps) 25min AMRAP 30 Hang Power Cleans (165/115) 50 DU (per person) 30 Burpees 200m Run 30 T-2-B 50 DU (per person) 30 HSPU 200m...