Work Capacity / Strength / Stamina

5 Rounds for time of:
5 Muscle Ups
10 Power Cleans @ 135#
200m Run

Time: 10:25

Rest 15:00

Then:
AMRAP 12:00
3 Bench Press @ 185#
5 Back Squats @ 225#

Rounds: 10

Rest 3 hours then:

5 Rounds for time of:
10 Overhead Squats @ 155#
:20 L-Sit
15 Chest to Bar Pull Ups

Time: 19:35

Strength / Work Capacity

Orange Coast CrossFit Competition

“Challenge for the Ages”

• Part A
  • OCC Total – every lb equals one point
    • 10 minutes to find a Max Clean
      
    • 10 minutes to Max Front Squat
    • 10 minutes to find Max Vertical Pull (aka weighted pull-up)
• Part B
  • Got Skills?? –each completed skill set is worth 10 points
    • 1 minute to complete 3 muscle ups
    • 1 minute to complete 10 HSPU
    • 1 minute to complete 50 Double Unders
    • 1 minute to complete 10 Pistols
    • 1 minute to accrue 30 second L-Sit (must hold L-Sit for 3 seconds to count)
• Part C
  • Frantic Fran – every rep is equal to 1 point
    • 5 minute AMRAP of
      • 5 Thrusters @ 95lbs
      • 10 Pull-Ups
• WINNER IS THE TEAM WITH THE MOST POINTS

Part A:

Power Clean: 265# (PR)
Front Squat: 275#
Vertical Pull: BW + 90#

Part B:
All Five completed

Part C:
7 Rounds + 11 reps

Total Score: 796

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Report

• WOD TOD: 7pm
• Body: some soreness in the groin
• Sleep: 8 hours
• Power Lung: 5x10
• Fish Oil: 4 teaspoons in the morning, 1 at lunch, 2 at bedtime
• Static Stretch: light on the legs
• Foam Roll: Legs
• MWOD: none

Work Capacity / Stamina

9-7-5 Reps for time of:
Bar Muscle Ups
135# Squat Snatch

Time: 15:05

Rest 10 minutes then:

3 minute Row (calories)
3 minute rest
3 minute KB Snatch for reps @ 1x 53#
3 minute rest
3 minute Back squat for reps @ 135#
3 minute rest
3 minute L-Sit hold for as long as possible

Scores:
1) 54
2) 31
3) 35