Orange Coast CrossFit

WORKOUT OF THE DAY: 

A. 4 Sets 3 position snatch hi-low

B. 8 AMRAP
15 Power Snatches (75,55)
30 DU’s
-rest 2 mins-
8 AMRAP
7 KBS (red,blue)
7 pull ups

-part A work on perfect form not weight lifted.
-part B work on metabolic effort

11/19/13, CFRV, 1800 - 155, 4+12, 6+7

On the 0:20 for 10 min: 1 muscle-up

Goal: max reps on the 0:20 or max reps on the :18/:15

*11/17/13, CFRV, 1445 - 30 rep (9:49)
next time go to failure - i had more in me
* Grace

AMRAP 10: 5 pll-up, 10 psh-up, 15 lunge (stationary)

11/04/13, CFRV, 0900 - 10+15

Legless Rope Climb

11/04/13, CFRV, 1530 - 7 in about 25 minutes

15 Muscle-ups for time

11/3/13, CFRV, 1500 - 5:42
7, 2, 1, 1, 1, 1, 1, 1