09/29/2016

Posted September 28, 2016 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Sumo Deadlift (5×3)

No %- all Feel

Metcon

Metcon (Time)

Performance

Row 750M

21-15–9-6-3

STO 95/65

Pull ups

Row 750M

Fitness

Row 500M

15-12-9-6-3

STO

Pull ups

Row 500M

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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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