Workout of the Day

CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (1 Rep Max ) Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP- Performance 21 Wal balls 20/14 15 Hang cleans 135/95 9 Burpee bar hops Fitness 18 Wall balls… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 60 SDHP 95/65 60 Back Squats 95/65 60 KB swings 55/35 Run 200M 40 SDHP 40 BS 40 KB swings Run 400M 20 SDHP 20 BS 20 KB swings 800M run Fitness… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Snatch (4 reps ) Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP- Performance 16 DB snatch RX+ 70/55 RX 55/35 (8/8) Alt 48 DU’s Fitness 16 DB snatch 62 Singles

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD- Part 1 21-15-9 Partner DL’s- 365/255 Synchro TTB (same bar) Straight into- *change own weight Part 2 21-15-9 C&J 185/135 Synchro Burpee bar hops Fitness Same stuff less weight on DL…. Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (4 reps ) EMOM 7 minutes Metcon (AMRAP – Reps) 4×3:00 minute AMRAPS with a 1 minute rest between- start over each time 30/24 Cal row 15 Wall balls 30/20 remaining time-… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting 7-6-5- Clean and Jerks (7-6-5) Max weight unbroken reps- No breaks or pausing Fitness 5-5-5 Can drop :10 seconds per rep Metcon (Time) Performance 20 Power cleans 135/95 20 Front Squats 135/95 20 CTB… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (5×3) Metcon (Time) 2 Rounds For Time: ————————— Performance 40 /30 Cal row 40 OHS 95/65 40 Box jumps 24/20 Fitness 30/25 30 FS or Ligher OHS 30 step ups/lower box

CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance Triple 3 3K row 300 DU’s Run 3 miles Fitness 2K row 200 Singles 2 Mile run Fitness #2 1K row 100 Singles 1 Mile run

CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk (4 reps ) Metcon (Time) Performance 30 DB snatch 55/35 (alt) 15/15 20 Pull ups 30 Wall balls 30/20 20 Pull ups 30 DB snatch 20 Pull ups 30 Wall balls Fitness… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (3-2-1-2-3) 78-83-88% Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP- Performance Run 200M 11 Thrusters 115/85 Fitness Run 200M 11 Thrusters200M run = 2 reps 100M = 1 rep