CrossFit OC3 – CrossFit
Open Gym Warm-up (No Measure)
3x
15/12 Cal Row
15 Goblet Squats
8 Push-up to should tap
:30 Hollow Hold
Strict Press (Build to a heavy 1 rep strict press
then
3 sets of 5 reps @65%-70%)
Metcon (Intervals) (6 Rounds for time)
Performance
Every 3:00 x 6 Sets
14/11 Cal Ski
14 Box Jump Overs
14 DB Snatch (50/35)
*Aim to get each round completed around 2:00. The goal is to have at least 1:00 of rest each set! If you’re not getting 1:00 of rest, scale the weight and/or reps where needed
*Hit these intervals with similar intensity each set!
Fitness
Every 3:00 x 6 Sets
11/8 Cal Ski
11 Step-up & Over
11 DB Snatch or KB Swings (lighter)
*Aim to get each round completed around 2:00. The goal is to have at least 1:00 of rest each set! If you’re not getting 1:00 of rest, scale the weight and/or reps where needed
*Hit these intervals with similar intensity each set!
Optional Accessory (Checkmark)
3 Sets
50ft Dual DB Farmer Carry Lunge
Rest 1:30 between sets
3 Sets
10 KB Suitcase Deadlift
