05/08/2017

Posted May 7, 2017 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Hang Power Clean (3 rep max )

Metcon

Metcon (Time)

Gripapalooza

21-15-9

HPC 135/95

T2B

*50 Double unders after each set

Fitness

HPC

Knee raises/double sit ups

*75 single unders after each set

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CrossFit – Mon, May 6

CrossFit OC3 – CrossFit

Clean and Jerk (7×3)

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

Performance

100/70 Cal ski (buy in)

then… AMRAP

10 Pull ups

10 Thrusters 95/65

Fitness

80/60 Cal ski

then..

10 RR/Asst pull ups

10 Thrusters or FS or BS

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