Workout of the Day

CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (6×2) Metcon (Time) Performance 40 Wall balls 20/14 40 STO 95/65 40 Back squats 95/65 400M run 40 Back squats 40 STO 40 Wall balls Fitness 30 30 30 Run 300M 30… Read more »

CrossFit OC3 – CrossFit Warm-up Sumo Deadlift (4 reps ) EMOM 8 minutes Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP- Performance 5 Power cleans 185/135 8 BMU Fitness 5 Heavy Power cleans 15 pull ups

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Partner HERO WOD- Kalsu 150 Thrusters for time- —————————- RX+- 135/95 RX-115/75 Fitness- 75/55 —————————- *** EMOM you and your partner must perform 5 synchro burpees. Fitness is 3 synchro burpees

CrossFit OC3 – CrossFit Warm-up Power Snatch (5 reps ) EMOM 6 minutes- 5 Power snatch RX+- 155/105 RX- 135/95 Fitness- 95/65 Metcon Metcon (Time) Performance 1,000M row 60 KB swings 70/55 30 Box jumps 30/24 Fitness 750m row 50… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Clean (1 RM ) Metcon (Time) Performance Run 200M 15 Hang squat cleans 135/95 25 T2B 50 DU’s Run 400M 10 Hang Squat cleans 20 T2B 50 DU’s Run 800M 5 Hang squat cleans… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (8-7-6-5-4) 75-77-79-81-84% Metcon (Time) Performance 120 DU’s 60 (alt) DB snatch 50/35 (30/30) 30 DB squats (15R/15L) 1 DB 400M run 30 DB squats 60 DB snatch 120 DU’s Fitness 120 Singles… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (3 reps ) Metcon Metcon (AMRAP – Reps) 3×3 minute AMRAPS (1 minute rest between) 15 CTB 25 Wall balls 30/20 Time remaining in 3 minutes: Max rep power cleans 155/105 Fitness… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon KATIE (Time) KATIE 4 Rounds for time: 800M run 10 Squat clean thrusters 135/95 (rounds 1-2-3) 19 Burpee bar hops (her age) Fitness 400 or 600M run 8 Squat clean thrusters (4th round still… Read more »

CrossFit OC3 – CrossFit Warm-up Overhead Squat (3 rep max) Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP- 7 OHS 115/85 14 Box jump overs 7 SDHP 115/85 Fitness 6 OHS 12 BJO 6 SDHP

CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (Skill Work ) Metcon Metcon (Time) 5 Rounds for time- Performance Run 200M 8 C&J 155/105 16 Box jumps 24/20 8 Front Squats 155/105 Fitness Run 200M 7 C&J 14 Box jumps… Read more »