CrossFit OC3 – CrossFit
Lift (5 Rounds for weight)
5 x (1+1+1)
Power Clean + Squat Clean + Hang Squat Clean
Rest 1:30 between lifts
*You should be between 75% – 85% of your 1 rep power clean
*If you don’t know your 1 rep power clean, perform 5 sets that feel moderately heavy
*You don’t have to touch and go
Metcon (Sprint Intervals) (5 Rounds for reps)
Performance
5 sets
AMRAP 2
25/18 Cal Row
Max Ball Slams (50/35) or Sand bag clean to shoulder (100/70)
Rest 2:00 between sets
Fitness
5 sets
AMRAP 2
18/13 Cal Row
Max Ball Slams or Sand bag clean to shoulder (lighter)
Rest 2:00 between sets
* The row should be treated as a sprint effort! Go HARD on the row and force yourself to pick-up the slam ball
*We should have :45-1:00 on the ball slams
Optional Accessory (Checkmark)
3x
8 KB/ DB Bent Over Row
8 Rings Dips *use band if needed*
10/10 KB Suitcase Deadlift
