08/07/2018

Posted August 6, 2018 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Metcon (Time)

Performance

40 Thrusters 75/55

40 Pull ups

40 FR lunge steps (20/20) 75/55

40 Push ups

Fitness

30

30 RR/asst. pull ups

30

30

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CrossFit – Fri, Apr 19

CrossFit OC3 – CrossFit

Clean (1 RM )

Metcon (Time)

partner WOD

Performance

3 Rounds:

50/34 Cal ski

26 Syn DB snatch 50/35

3 Rounds:

50/34 Cal bike

26 Box jump overs 24/20 (each)

3 Rounds:

25 Burpees to target (Syn)

25 Syn Hang snatch 75/55

Fitness

3 Rounds:

42/28 Cal ski

26 Syn DB snatch

3 Rounds:

42/28 Cal bike

26 Box jump overs or step overs

3 Rounds:

18 Burpees to target (Syn)

18 Syn Hang snatch

Posted in Workout of the Day | Comment

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08/07/2018

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Metcon (Time)

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Today's WOD

CrossFit – Fri, Apr 19

CrossFit OC3 – CrossFit

Clean (1 RM )

Metcon (Time)

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