CrossFit OC3 – CrossFit
Weightlifting
2 Push Press + 2 Push Jerk
4×5 (4 sets of 5 reps of the complex)
Inbetween I want to see max set of upright barbell rows, directly into barbell raises (for delts)
Metcon (Time)
For time
Performance
1000/900M ski
50 KB swings 70/55
50 T2B
500/400M ski
25 KB swings 70/55
25 T2B
Fitness
900/800M ski
40 KB swings
40 T2rig, GHDSU, Medball sit ups
400/300M ski
20 KB swings
20 T2rig, GHDSU, Medball sit ups
