Workout of the Day

03/11/2019

CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Squat Snatch EMOM 8 minutes: Perform 3 unbroken reps Metcon Metcon (Time) 21-15-9 Performance Hang power snatch 115/85 T2B Fitness Hang Power Snatch Medball sit ups (heavy)/Feet above hips etc

03/05/2019

CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) “Dragon’s Breath” 1 Round: 40/30 Cal row 40 thrusters 75/55 ——————————- 2 Rounds: 30 Pull ups 30 Hang snatch 75/55 ——————————- 3 Rounds: 20 Wall balls 30/20 20 Burpee bar hops

02/25/2019

CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (6×3) Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP: 15 OHS 95/65 15/12 Cal row/Bike (whatever is available) Fitness 15 Front Squats or light weight OHS 12/10 Cal row/Bike