CrossFit

Orange Coast CrossFit – CrossFit A: Metcon (No Measure) 16min (:45sec on/:15sec off) -Assault Bike -Double Unders -DB Thrusters (30/20) -Skii erg **REST 5 Mins** 15min AMRAP 200m Run 10 Burpee box jumps 10 DB Snatches (40/20)(per...

FRIDAY, DEC. 15TH

Orange Coast CrossFit – CrossFit A: Front Squat (work to 1rep max) B: Metcon (AMRAP – Reps) 4 rounds: 2min ON / 2min OFF 20 back squat (115/75) Max effort power snatch...

THURSDAY, DEC. 14TH

Orange Coast CrossFit – CrossFit B: MOBILITY (No Measure) – Back – Shoulders – Lats – Hips – Calves – Ankles A: Metcon (Time) “ROSA” 5RFT: 10HSPU 4OOM...

WEDNESDAY, DEC. 13TH

Orange Coast CrossFit – CrossFit A: walking split jerk 3×10 (alt legs) walking split jerk. Complete all sets at 60% of your 1RM split Jerk. B: Metcon (Time) 5RFT: 200m Run 12 C2B Pull Up 12 Hang Power Clean (135/95) 2-4-6-8-10 Split...

TUESDAY, DEC. 12TH

Orange Coast CrossFit – CrossFit A: SNATCH COMPLEX 1 snatch + 1 snatch balance + 1 OHS (work up to a max effort) B: Metcon (Time) FT: 21-15-9 Cal row OHS 135/95 THEN.. 9-15-21 Burpee dead lifts (135/95) Back rack step ups (135/95); (...

MONDAY, DEC. 11TH

Orange Coast CrossFit – CrossFit A: dead lift “clean grip” 5×3 @110%of clean B: Metcon (Time) FT: 25-20-15-10-5-10-15-20-25 WALL BALL 920/14) BOX JUMP (24/20) KBS...