Workout of the Day

Monday, SEP 25TH

Orange Coast CrossFit – CrossFit

B: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

A: Metcon (Time)

10 Min EMOM

Odd: 200M Sprint

Even: Rest

*SCORE IS SLOWEST TIME

TURBO DIESEL

Orange Coast CrossFit – TURBO DIESEL

A: Metcon (No Measure)

18 Min EMOM:

Min 1: 9/7 Cal Assault Bike

Min 2: 8/6 Cal Ski Erg

immediately into….

4 Min AMRAP

6 HR Push Up

6 Burpee to 45lb plate

Bloody Sunday

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

Partner WOD

Cash In: Red Hill (Together)

then…

3 Rounds

100 DU (split up in half)

40 Pull Ups

30 Burpees

20 Cal AB

10 Clusters (135/95) (per person)

Partner WOD

Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

25min AMRAP

30 Hang Power Snatches (135/95)

40 Box Jumps

30 OHS (135/95)

40 T-2-B

30 Front Rack Lunges (135/95)

400m Run (together)

Weightlifting

Orange Coast CrossFit – Weightlifting

A: Close Grip OHS (4×6)

4×6

**Increasing weight or staying at the same weight

B: Snatch Grip Push Presses

70/3

75/3

4(80/3)

**based off of your snatch

C: Clean Deadlift (5×5)

5(110×5)

D: Metcon (AMRAP – Rounds and Reps)

15min AMRAP

200m Run

3 Rope Climbs

6 Thrusters (115/75)

FRIDAY, SEP 22ND

Orange Coast CrossFit – CrossFit

B: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
SQUAT CLEANS

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

THURSDAY, SEP 21ST

Orange Coast CrossFit – CrossFit

A: MOBILITY (No Measure)

– Back

– Shoulders

– Lats

– Hips

– Calves

– Ankles

B: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

TURBO DIESEL

Orange Coast CrossFit – TURBO DIESEL

A: Metcon (No Measure)

22 Min AMRAP

20 alt plank DB Drag (15/10)

15 Box Jump Over (24/20)

10 Cal Ski Erg

5 Max Effort Broad Jump

(establish max jump before workout and chalk line target)

WEDNESDAY, SEP 20TH

Orange Coast CrossFit – CrossFit

A: deadlift

5×3 at 75% of arm

B: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

TURBO DIESEL

Orange Coast CrossFit – TURBO DIESEL

A: Metcon (No Measure)

20 Min EMOM

Min 1: 40 sec Slam Ball Burpee ball jump

MIn 2: 50 sec hang muscle clean (45/35)

Min 3: 45 sec assault bike sprint

Min 4: 50 sec bicycle crunch