09/06/2022

Posted September 5, 2022 by Source Code & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Warm-up

Front Squat (7×3)

Metcon (Time)

30-20-10

Performance

T2B

Deadlifts 225/155

Fitness

T2Rig, GHDSU, medball sit ups

Deadlifts (moderate weight, NOT singles)

CrossFit – Fri, Apr 26

CrossFit OC3 – CrossFit

Power Snatch ( Lift: EMOM 10 minutes
5 Unbroken Power snatches
Fitness
3 Power snatches (singles) )

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP

Performance

9 Hang cleans 115/75

6 Front squats 115/75

3 Wall walks

Fitness

9 Hang cleans

6 Front squats

3 Asst. wall walks

Posted in Workout of the Day | Comment