Workout of the Day

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) 4 Rounds for time: Performance 15 HPC (hang power clean) 135/95 75DU’s 15 Back squats 135/95 Fitness 12 HPC 96 singles 12 Back squats

CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (5 rep max ) Metcon (Time) Performance 1K row (Scored) then… 21-15-9 STO 115/85 Burpee bar hops then… Run 1K Fitness 750M row (not scored, unless you want to) Then… 18-12-9 STO… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Balance (6×1) Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP- Performance 10 Hang Power Snatch 95/65 15 Wall balls 20/14 Fitness 8 HPS 12 Wall balls

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 12minute AMRAP- Performance 6 Power cleans 165/115 18 Wall balls 20/14 36 DU’s Fitness 5 Power cleans 15 Wall balls 50 Singles

CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk (3 reps ) Metcon (Time) 4 Rounds for time: Performance 10 T2B 8 heavy DB snatch 70/55 (alt) 4/4 6 def HSPU 35lb plates Fitness 10 T2rig/T2B/20 sit ups 8 heavy DB… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 20 minute EMOM- Performance 1. 14/12 Cal row 2. RX+ 12 FS 135/95 RX 10 FS 135/95 Fitness 1. 12/10 Cal row 2. 10 FS 115/75

CrossFit OC3 – CrossFit Warm-up Metcon (Time) RX+ 1200M run 25 Deadlifts 275/185 15 RMU 800M run 20 Deads 10 RMU 400M run 15 Deads 5 RMU RX 1200M run 25 Deadlifts 255/165 25 CTB 800M run 20 20 400M… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (5-4-3-2-1) Unbroken reps Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP- Performance 15 barbell thrusters 45/35 15 Box jumps 24/20 Fitness 12 Thrusters 12 Step ups/box jumps

CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Complex (Max weight ) 1 Snatch Deadlift + 1 Snatch pull + 1 Full snatch Metcon (Time) Performance 5 Power Snatch 135/95 50 Wall balls 20/14 25 T2B 10 PS 45 Wall balls… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Performance 40 Cal row 40 Box jumps 24/20 40 KB swings 55/35 30 30 30 20 20 20 Fitness 30 30 30 20 20 20 10 10 10