CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory: Core Work
3×1:00 minute Hollow hold
3×25 Side v-ups (per side)
3×100 Heel touches
Metcon (Time)
For Time: *Change own weight
13-11-9-7-5-3-1
Squat Snatches
5-5-5-5-5-5-5 BMU
*You will do the same weight for 2 sets in a row, then it will go up. RX weight is as follows
13 and 11- 115/85
9 and 7- 135/95
5 and 3- 165/115
1- 185/135
Fitness
Power Snatch, still have them work up in weight. Do pull ups, RR, asst. pull ups etc.
