Workout of the Day

TUESDAY, APR. 25TH

Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

W4/D1 (30min)

Technique Primer: Tall Clean – 3 x 3 (light)

Clean + Jerk Dip – 75% x (3+1), 80% x (2+1), 85% x (2+1), 90% x (1+1) x 3

Power Jerk – 75%x3, 80%x2, 85%x2, 90%x1x3

Back Squat – 90%x2x3

Clean + Jerk Dip

75% x (3+1), 80% x (2+1), 85% x (2+1), 90% x (1+1) x 3

Power Jerk

75%x3, 80%x2, 85%x2, 90%x1x3

Back Squat

90%x2x3

B: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Strength Cycle Accessory Work:

-Weighted Back Extension – 3×10

-Weighted Sit-Up – 4×10

-Crunch – 3 x max

MONDAY, APR. 24TH

Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

A: W4/D1 (30min)

Technique Primer: Press in Snatch – 5, 4, 3 (ascending weights)

Power Snatch – 70%x3, 80%x2, 85%x2, 90%x1x3

Push Press – 70%x5, 80%x5, 85%x5, 85%x5 (take up bold weights if you feel good)

Snatch Pull – 90%x3, 95%x3, 100%x3, 105%x3, 95%x3

Power Snatch

– 70%x3, 80%x2, 85%x2, 90%x1x3

Push Press

70%x5, 80%x5, 85%x5, 85%x5 (take up bold weights if you feel good)

Snatch Pull

90%x3, 95%x3, 100%x3, 105%x3, 95%x3

Metcon (Time)

FT:

1 K ROW

30 POWER SNATCHES (75/45)

Strength Cycle Accessory Work:

-Back Extension – 3×15

-Weighted Plank – 4 x 20-30sec

-Standing Plate Twist – 3×15/side

FRIDAY, APR. 21ST

Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

W4/D5 (30min)

Technique Primer: Tall Snatch – 3 x 3 (light)

Snatch – 75%x3, 80%x2, 85%x2, 90%x1x3

Jerk – 75%x3, 80%x2, 85%x2, 90%x1x3

Pause Front Squat + Front Squat – 70% x (1+1) x 5

Snatch

75%x3, 80%x2, 85%x2, 90%x1x3

Jerk

75%x3, 80%x2, 85%x2, 90%x1x3

Pause Front Squat + Front Squat

70% x (1+1) x 5

B: Metcon (AMRAP – Rounds and Reps)

12 AMRAP:

6 SDHP (95/65)

12 PUSH PRESS

6 BOX JUMP OVERS (24/20)

Strength Cycle Accessory Work:

-Weighted Back Extension – 3×10

-Hanging Leg Raise – 4 x max (30 reps minimum)

-Reverse Crunch – 3 x max

THURSDAY, APR. 20TH

Orange Coast CrossFit – CrossFit

A: MOBILITY (No Measure)

– Back

– Shoulders

– Lats

– Hips

– Calves

– Ankles

B: Metcon (Time)

FT:

50 GOBLET SQUATS

40 SIT UPS

30 KBS (B/Y)

20 HRPU

10 POWER CLEANS

20 HRPU

30 KBS (B/Y)

40 SITUPS

50 GOBLET SQUATS (B/Y)

WEDNESDAY, APR. 19TH

Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

W4/D3 (30min)

Technique Primer: Muscle Snatch – 5, 4, 3 (ascending weights)

Snatch – HS

Clean & Jerk – HS

Back Squat – 90%x1x5

Snatch

WORK UP TO A HEAVY SINGLE.

Clean & Jerk

WORK UP TO A HEAVY SINGLE.

Back Squat

90%x1x5

B: Metcon (Time)

3 RFT:

25 WB (20/14)

7 RMU

10 HSPU

Strength Cycle Accessory Work:

-Clean Lift-Off – 115%x3x3

-Weighted Back Extension – 3×10

-Hanging Leg Raise – 4 x max (30 reps minimum)

-Sit-Up – 3 x max

TUESDAY, APR. 18TH

Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

W4/D2 (30min)

Technique Primer: Press in Clean – 5, 4, 3 (ascending weights)

Power Clean – 75%x3, 80%x3x2, 85%x2x2

Overhead Squat – 75%x2, 80%x2, 85%x2x3

Snatch Push Press – 70%x5, 75%x5, 80%x5x3 (% of snatch)

Power Clean

75%x3, 80%x3x2, 85%x2x2

Overhead Squat

75%x2, 80%x2, 85%x2x3

Snatch Push Press

70%x5, 75%x5, 80%x5x3 (% of snatch)

B: Jeremy (Time)

21-15-9

Overhead Squats, 95# / 65#

Burpees

Strength Cycle Accessory Work:

-Clean Pull – 90%x3, 95%x3, 100%x3x2, 95%x3

-Back Extension – 3×15

-Weighted Plank – 4 x 20-30sec

-Seated Plate Twist – 3×15/side

MONDAY, APR. 17TH

Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

W4/D1 (30min)

Technique Primer: Tall Clean – 3 x 3 (light)

Clean + Jerk Dip – 75% x (3+1), 80% x (3+1) x 2, 85% x (2+1) x 2

Power Jerk – 75%x3, 80%x3x2, 85%x2x2

Pause Front Squat + Front Squat – 70% x (1+1) x 5

Clean + Jerk Dip

– 75% x (3+1), 80% x (3+1) x 2, 85% x (2+1) x 2

Power Jerk

75%x3, 80%x3x2, 85%x2x2

Pause Front Squat + Front Squat

70% x (1+1) x 5

B: Metcon (AMRAP – Rounds and Reps)

10AMRAP:

200 RUN

10 FRONT SQUATS (115/65)

30 DUBS

Strength Cycle Accessory Work:

-Floating Halting Clean Deadlift (mid-thigh) – 100%x3, 105%x3, 110%x3

-Weighted Back Extension – 3×10

-Weighted Sit-Up – 4×10

-Crunch – 3 x max

bloody sunday

Orange Coast CrossFit – CrossFit

Metcon (Time)

“FELANIE”

FRAN + HELEN + ANNIE

**FRAN**

21-15-9

THRUSTERS 95/65

PULL UPS

***3 MIN REST***

**HELEN**

3 ROUNDS:

400M RUN

21 KBS B/G

12 HRPU (INSTEAD OF PULL UPS)

***3 MIN REST***

**ANNIE**

50-40-30-20-10

DUBS

SIT UPS

********

RX+ FOR FRAN IS:

21 REPS OF 95LB AND PULL UPS

15 REPS OF 115LB AND CTB

9 REPS OF 135LB AND BAR MUSCLE UPS

Partner WOD

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

CASH IN: 150 Cal Row (Split every 50)

then..

3 Rounds

30 Power Cleans and jerks (155/105)

30 T-2-B (split in half)

30 KB Swings (R/B)

30 Double Unders (both people must perform 30 DU)

CASH OUT: 50 Burpees

FRIDAY, APR. 14TH

Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

W3/D5 (30min)

Technique Primer: Press in Snatch – 5, 4, 3 (ascending weights)

Power Snatch – 70%x3, 75%x3x2, 80%x2x2

Push Press – 70%x5, 75%x5, 80%x5, 80%x5 (take up bold weights if you feel good)

Snatch Pull – 90%x3, 95%x3, 100%x3x2, 95%x3

Power Snatch

– 70%x3, 75%x3x2, 80%x2x2

Push Press

– 70%x5, 75%x5, 80%5×2, (take up bold weights if you feel good)

Snatch Pull

– 90%3×2, 95%3×1, 100%x3x1,

B: Metcon (AMRAP – Rounds and Reps)

10AMRAP:

15 BJ (24/20)

12 HRPU

9 Squat Snatch (95/65)

Strength Cycle Accessory Work:

-Back Extension – 3×15

-Weighted Plank – 4 x 20-30sec

-Standing Plate Twist – 3×15/side