CrossFit OC3 – CrossFit
Open Gym Warm-up (Checkmark)
3x
15/12 Cal Bike
50 Single Unders
10 Sotts Press with empty bar or PVC Pipe
15 V-ups
Lift (5 Rounds for weight)
Clean Complex
4 Sets
Clean Pull + Power Clean + Hang Squat Clean
* Perform 4 sets at moderate weight (around 60% of 1 rep max clean)
then
4 Sets
2 Deadlift @70% – 80%
rest 1:30 between sets
FRAN (Time)
Benchmark WOD!!
Performance
Fran
21-15-9
Thrusters (95/65)
Pull-ups
Fitness
21-15-9
Thrusters (lighter weight)
Ring Rows/Assisted Pull-ups
*Pick a tough rep scheme that allows you to go fast! If unbroken sets isn’t appropriate for your fitness level, try this: Break sets of 21 into (8,7,6); sets of 15 into (8,7) and go unbroken for the set of 9. Rest minimally during breaks!
*The intended stimulus of this wod is light and fast. It should hurt (in a good way) and make you wonder why you choose to do CrossFit during the set of 9 thrusters
Optional Accessory (Checkmark)
3 Sets
8 Bent Over DB Rows
8/8 Single Arm DB Z-Press
Rest 1:30 between sets
