Workout of the Day

05/24/2018

CrossFit OC3 – CrossFit Warm-up Metcon (Time) 5-4-3-2-1- Hang Cleans RX+- 185/135-205/145-225/155-245/165-265/185 RX- 155/105-165/115-175/125-185/135-205/145 Fitness- On the Board! *** After each set you must perform 15 T2B- Also, change your own weight Gymnastics EMOM 10 minutes 1. 30 Ft HSW… Read more »

05/23/2018

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Performance Row 750M then… 21-15-9 Deadlift 275/185 100 DU’s after each set of Deads then… 750M row Fitness Row 500M then… 21-15-9 Deadlifts 225/155 125 singles then… Row 500

05/21/2018

CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk (3 reps ) EMOM 8 minutes Metcon (AMRAP – Reps) 10 minute AMRAP 3.6.9.12.15.18… Performance KB swings 70/55 Box jump overs 24/20 Fitness Same thing- less KB weightScore is TOTAL REPS