Weightlifting

Orange Coast CrossFit – Weightlifting Metcon (No Measure) 1) Deadlift 5 x 5 @ 70% 2) Front Squat 5 sets to find Heavy 3RM 3) 12m Emom 5 Front Squats @ 55% of...

Partner Wod

Orange Coast CrossFit – CrossFit Metcon (Time) For Time (Teams of Two) 75 P. Snatch 75/55 – Then – 6 Rnds 15 KBS 53/35 15 P. Clean 95/65 15 Box Jumps 24/20 – Then – 8 Rnds 12 DeadLift 115/75 9 Hang Power Clean 6 S2OH – Then –...

X Diesel

Orange Coast CrossFit – X-Diesel Metcon (AMRAP – Rounds) 4 x 6M AMRAPS 12 DB Thrusters 40/25 6 Burpee Over Dumbbell 30 Double Unders **Rest 1...

TURBO DIESEL

Orange Coast CrossFit – TURBO DIESEL A: Metcon (No Measure) 6 Min AMRAP 2 DB Squat Clean Thruster (25-45lbs) 4 Burpees Over DB’s ….increase movements by 2 reps every round. – 1 Min REST – 7 Min AMRAP 30 DU’s OR 60 SIngles 15 Sit Ups...

FRIDAY, MAR. 30TH

Orange Coast CrossFit – CrossFit A: Back Squat (5X5) B: Metcon (Time) For Time: 2-4-6-8-10-12-14-16-18-20 PULL-UPS BURPEE WALL BALL (20/14) 20min TIME...