01/11/2019

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Back Squat (10 – 8 – 6 – 4 – 2)

ascending weight for each set

Metcon

Metcon (Time)

Partner WOD:

Performance

30/25 Cal bike/row (Each person will compete both)

then…

60 Power cleans 155/105

60 CTB pull ups

60 Thrusters 115/75 (Switch weight)

30 D-Ball OS 150/100

*All of the above reps are total and not synchro

then…

30/25 Cal bike/row EACH (same as start of WOD)

Metcon (No Measure)

5 Rounds

Every 2 minutes:

10 DB Snatch 50/35

50 ft Handstand Walk
Rest in the remaining time once the HSW’s are completed.

Tags:

Leave a Reply

  • (will not be published)

XHTML: You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>