01/02/2019

Posted January 1, 2019 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Power Clean (3 reps )

Metcon

Metcon (Time)

30-20-10

Performance

Cal row/Bike

STO 135/95

Pull ups

Fitness

21-15-9

Cal row/Bike

STO

asst. Pull ups/RR

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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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01/02/2019

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Power Clean (3 reps )

Metcon

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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