CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Snatch (Complex for max weight )
2 Full Snatch + 3 OHS Max weight
*You should not fail more than twice
Snatch Pull (5×1)
110% +
From the floor
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
5 Squat Snatch 135/95
10 Box jumps 36/30
Rest 2 minutes
30 paralette HSPU for time
M Abmat only
F Abmat + 10lb
Session 2
Weightlifting
Front Squat (6×6 76-78% Across )
Metcon (Time)
5 Rounds For time:
15 Thrusters 115/75
75 Ft HSW
9 RMU
