Workout of the Day

CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (Time) For Time: Performance 75/60 Cal row 50 Pull ups 75 Wall balls 30/20 50 STO 95/65 Fitness 50/40 Cal row 30 Assisted pull ups/ring rows 50 Wall balls 30 STO

CrossFit OC3 – CrossFit Warm-up Weightlifting Clean (1 RM ) Metcon Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP- Performance 7 SC’s 155/105 11 Burpee bar hops Fitness 5 10

CrossFit OC3 – CrossFit Warm-up Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row

CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Balance (5×1) Metcon Metcon (Time) 3 Rounds: Performance 12 snatches 95/65 24 Wall balls 30/20 24 Box jumps 24/20 Fitness 8 Snatches 20 Wall balls 20 Box jumps/step ups

CrossFit OC3 – CrossFit Warm-up Gymnastics HSPU/HSW work EMOM 8 minutes- 5 Kipping HSPU + 5 strict HSPU or 30 Ft HSW Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP- Performance 14 KB swings 70/55 14 T2B 14 Push… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) “Well, I immediately regret that decision” Performance 1,000/800M row (buy in) then.. 30 C&J 115/85 100 Du’s 30 Thrusters 115/85 100 Du’s 30 Burpee box jump overs 24/20 Then.. 1,000/800M row (Buy out)… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (4×4) Metcon Metcon (Time) 21-15-9 Performance Front Squat 135/95 CTB pull ups Fitness Front Squat Pull ups/assisted pull ups/ring rows

CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Snatch Work Metcon Metcon (Time) 2 Rounds for time- Performance 30 Hang snatches 75/55 30 Box jumps 30/24 30 Thrusters 75/55 Fitness 25 hang snatches 25 Box jumps 25 Thrusters

CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP- Performance 10m runs (8 D&Bs) 20 alt DB snatch 50/35 (10/10) 10 Burpees over DB

CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (4 reps ) Metcon Metcon (Time) Performance 35 DU’s 10 PC’s 185/135 35 DU’s 8 PC 35 6 35 4 35 2 Fitness 50 Singles 10-8-6-4-2 PC’s (less weight)