Workout of the Day

Bloody Sunday

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

FOR TIME:

200m Run

15 KB Swings(R/B)

15 Burpee Box Jumps (24/20)

400m Run

20 Pull Ups

20 OHS (95/65)

600m Run

25 Cal Row

25 Thrusters(95/65)

600m Run

20 OHS (95/65)

20 Pull Ups

400m Run

15 Burpee Box Jumps(24/20)

15 KB Swings(R/B)

200m Run

X Diesel

Orange Coast CrossFit – X-Diesel

Metcon (No Measure)

Metcon (AMRAP – Rounds and Reps)

30m Amrap

5 Hspu

10 Burpee Over Row

15 Cal Row

200m Run

25 Sit Ups

30 Double Unders

– Rest 2 Mins. –

800m Run (Timed Sprint!!!!)

Weightlifting

Orange Coast CrossFit – Weightlifting

Metcon (No Measure)

A) Clean+ Hang Clean+Split Jerk

MAX EFFORT IN 25m.

B) 15m EMOM

1) Complex @ 77%

2) 5 Strict Pull Ups + 10 Push Up

3) 20 Sit Ups

Partner Wod

Orange Coast CrossFit – CrossFit

Metcon (No Measure)

10m Amrap

10 Hang Cleans (Split) (135/95)

10 Synchro Burpee over bar

– Rest 5 mins. –

20m Amrap

5 Bar Muscle Ups (Split)

10 Synchro Kbs (B/G)

15 Synchro Gobblet Squat

TURBO DIESEL

Orange Coast CrossFit – TURBO DIESEL

A: Metcon (No Measure)

12 Min AMRAP

3 Wall Balls

6 Pull Up or Ring Row

9 Burpees

*Goal is 7-9 rounds!

-1 min rest –

6 Min EMOM

Min 1: 40 Reverse Crunch

Min 2: 15/11 Cal Ski Erg

TENNIS

Orange Coast CrossFit – TENNIS

A: MOBILITY (No Measure)

– Back

– Shoulders

– Lats

– Hips

– Calves

– Ankles

X Diesel

Orange Coast CrossFit – X-Diesel

Metcon (No Measure)

10 min AMRAP

200m Run

10 Squat Clean Thrusters (75/55)

20 HR Push Ups

**REST 3mins**

10 min AMRAP

10 Pull Ups

10 Cal Row

10 Overhead squats

10 Burpees

**REST 3mins**

10 min TIME CAP

4 Rounds

20 KB Swings

40 DU

20 goblet Squats ((B/G)

MONDAY, APR. 23RD

Orange Coast CrossFit – CrossFit

A: TURKISH GET UPS (ME WEIGHT)

20 reps (alt sides)

B: Metcon (AMRAP – Rounds and Reps)

15 AMRAP:

15 KBS (B/G)

7 T2B

15 GOBLET SQUATS

7 DECK SQUATS

TUESDAY, APR. 24th

Orange Coast CrossFit – CrossFit

A: CLEAN COMPLEX (ME IN 20 MIN)

POWER CLEAN + CLEAN + SPLIT JERK

B: Metcon (Time)

FT:

9-15-21

CLEAN BW (-MINUS) 40LB EACH ROUND)

400M RUN

EX. BW= 185 SO…9(185)-15(145)-21(105)

WEDNESDAY, APR. 25TH

Orange Coast CrossFit – CrossFit

A: 2k Row (Time)

Max Effort 2k Row

B: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″