CrossFit OC3 – CrossFit
Open Gym Warm-up (Checkmark)
5 Minutes, For Quality:
15/12 Cal Row
20 Monster Walk
15 Rounded GHD Back Extension
10/10 Jumping Lunges
Back Squat (4 Sets:
8 Back Squats @ 60% to 70% with a 50X2* Tempo
Rest around 2:00 Between Sets)
*50X2 = 5 seconds on the eccentric, no pause in the bottom, as fast as possible up to the top, and then a 2-second pause at the top.
**Stay between the weight ranges given, starting at the bottom end and working up through the 4 sets if it feels comfortable. Time under tension in key positions is more important than weight, do not cut the tempo short to lift more weight!
Metcon (Time)
Performance
4 Rounds For Time:
20/14 Cal C2 Bike or 200m Run
12 Deadlifts (155/105)
10 Hang Power Cleans
8 Front Squats
Fitness
4 Rounds For Time:
16/13 Cal C2 Bike or 200m Run
10 Deadlifts (115/85)
8 Hang Power Cleans
6 Front Squats
*Fitness version can sub in KB deadlifts, KB swings and goblet squats instead of using the barbell!
Optional Accessory (Checkmark)
4 Sets:
8/8 Single Leg Dumbbell Deadlifts
Rest 1:30 Between Sets
4 Sets:
20 Heavy Russian KB Swings
Rest 1:00 Between Sets
*Try to go a little heavier than last week
