Workout of the Day

THURSDAY NOV. 23RD

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

“Thanksgiving with the Girls”

For Time:

Angie’s House:

30 Pull-ups

40 Push-ups

50 Sit Ups

60 Air Squats

Grace/Isabel’s House:

30 Ground To Overheads 95/65 lbs

Helen’s House:

400 m Run

21 Kettlebell Swings 53/35

12 Pull-ups

Fran’s House:

21 Thrusters 95/65

Nancy’s House:

400 m Run

15 Overhead Squats 95/65 lbs

Dessert at Kelly’s House:

400 m Run

30 Box Jumps 24/20

30 Wall Balls 20/14
RX + = (135/95)

WEDNESDAY, NOV. 22ND

Orange Coast CrossFit – CrossFit

B: Metcon (AMRAP – Reps)

3 Rounds:

45 sec of work. 15 sec rest

1. Muscle Clean (75/55)

2. Front Squat

3. Push Press

4. Bar Facing Burpees

5. REST

Score is TOTAL completed reps

RX + = (95/65)

A: Shoulder Press (4-4-4-4-4 @ 85% of 1RM)

10 KB Single Leg Romanian Deadlift (each leg)

Between each set

* Choose a weight that allows you to keep good form but challenges your hamstrings and posterior chain.

TUESDAY, NOV. 21ST

Orange Coast CrossFit – CrossFit

A: Metcon (Weight)

With a Running Clock…

In 5 Minutes…

Work up to 65% of 1RM Power Clean

Immediately into….

10 EMOM:

3 REP @ 65% OF 1RM CLEAN
Work on smooth barbell cycling! Are you able to catch the bar back in your hook grip? Are you even hook gripping!?

B: Metcon (Time)

” Sweating before the Stuffing ”

4 ROUNDS FOR TIME:

12 CALORIE ROW

12 BOX JUMP OVER (30/24)

200M RUN

MONDAY NOV. 20TH

Orange Coast CrossFit – CrossFit

A: heaving snatch

15MIN TO ESTABLISH A ME 3 REP HIGH HANG HEAVING SNATCH

B: Metcon (Time)

12 MIN AMRAP

9 T2B

7 HEAVING SNATCHES (FULL) (115/75)

50 DOUBLE UNDERS

Bloody Sunday

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

Partner WOD

80 Cal Row

40 OHS (95/65)

20 Pull Ups (per person)

80 Cal AB

40 DB Snatches (45/30)

20 HSPU (per person)

80 Cal Skii Erg

40 DU (per person)

20 Shoulder to OH (95/65) (per person)
RX+:135/95

Partner WOD

Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

25min AMRAP

40 Cal Row

30 Burpee Box Jump Overs(24/20)

20 Bear Complex (95/65)

10 Front Rack Lunges (95/65)

Weightlifting

Orange Coast CrossFit – Weightlifting

A: Back Squat (1×8)

Find a heavy 8 Rep Back Squat

B: Back Squat (3×8) (3×8)

3×8 @ 75-85% of your 8RM

C: Split Jerks

60/3

70/3

3(80/3)

E: Metcon (AMRAP – Rounds)

OPTIONAL

EVERY 90 secs for 9 mins

15 KB Swings (B/G) unbroken

10 Ring Rows

**R/Y is RX+

Friday

Orange Coast CrossFit – CrossFit

A: Snatch (1-1-1-1-1-1)

B: Metcon (Time)

For Time:

9-7-5

Squat Snatch (155/115)

800m Run

RX + (185/125)

Thursday

Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Reps)

21 Min EMOM

Min 1: 14/12 cal Row

Min 2: 16 alt single arm KBS (R/B)

Min 3: 10/8 cal assault bike

B: MOBILITY (No Measure)

– Back

– Shoulders

– Lats

– Hips

– Calves

– Ankles

Wednesday

Orange Coast CrossFit – CrossFit

A: Hang Power Clean (1-1-1-1-1-1-1-1)

A: Metcon (Time)

For Time:

21-15-9

Hang Power Clean (115/75)

Front Squat

400m Run

* 3 Burpee penalty every time the barbell hits the ground before reps are completed

** RX+ (145/95)