02/12/2016

Posted February 11, 2016 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Overhead Squat (6×2)

Metcon

Metcon (AMRAP – Reps)

FGB- style

Performance

Hang power snatch 75/55

pull ups

Thrusters 75/55

Burpees

Cal assault bike

1 minute rest

Fitness

Same old

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CrossFit – Fri, Apr 26

CrossFit OC3 – CrossFit

Power Snatch ( Lift: EMOM 10 minutes
5 Unbroken Power snatches
Fitness
3 Power snatches (singles) )

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP

Performance

9 Hang cleans 115/75

6 Front squats 115/75

3 Wall walks

Fitness

9 Hang cleans

6 Front squats

3 Asst. wall walks

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