CrossFit OC3 – CrossFit
Open Gym Warm-up (Checkmark)
15/12 Cal Row
20 Banded Good Mornings
10 Ring Rows
16 Starfish
Snatch (Weight)
EMOM 9
2 Snatches @ 67-70% or RPE 7
*Squat or Power
Metcon (Time)
Performance
3 Rounds
400m run
10 Power Snatches (135/95)
15 Pull-ups
Rest 3:00
1 Round
800m run
20 Power Snatches (95/65)
30 Pull-ups
Fitness
3 Rounds
300m run
14 DB Snatches
14 Ring Rows/Assisted Pull-ups
Rest 3:00
1 Round
600m run
28 DB Snatches
28 Ring Rows/Assisted Pull-ups
Optional Accessory (Checkmark)
3x
10 Ring Dips (Use band if needed)
1:00 Sandbag Bear Hug Hold
rest 1:30 between
*Accessory is still intended to be a tough part of training. Execute each movement with a focus on quality. Move steadily from movement to movement.
