Workout of the Day

CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (1 RM ) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 2.4.6.8.10…. OHS 95/65 box jump overs 24/20 Fitness Lighter weight box jumps overs RX+ option- 2 Muscle ups between each… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Clean (1 hang clean ) Every :30 seconds for 8 minutes Metcon Metcon (Time) Performance 100 abmat sit ups 30 hang cleans 135/95 50 abmat sit ups Fitness 75 abmat sit ups 30… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (3 Deadlifts ) EMOM 10- 85% Metcon Metcon (Time) GI-Jane 100 Burpee pull ups for time Fitness 75 Burpee pull ups for time

CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (AMRAP – Rounds and Reps) Open Training! 20 minute AMRAP- 15 Thrusters 75/55 15 KB swings 55/35 15/13 cal row Fitness 12 12 12/10

CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (6×4) Metcon Metcon (Time) Re-Test- Performance Row 1,000M 30 Clean and Jerks 155/105 100 DU’s Fitness Row 1,000M 30 C&J’s 150 DU’s

CrossFit OC3 – CrossFit Warm-up Weightlifting Squat Clean (8 min EMOM ) Metcon Metcon (Time) Performance Row 500M 10 T2B 6 Squat clean thrusters 135/95 15 T2B 8 SCT 155/105 20 T2B 10 SCT 185/135 Row 500M Fitness Row 500M… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (5×3) Metcon Metcon (AMRAP – Rounds and Reps) Performance 12 minute AMRAP- 10 Deadlifts 205/145 15 GHDSU Fitness 10 Deadlifts 20 Abmat sit ups

CrossFit OC3 – CrossFit Warm-up Gymnastics SKILL WORK HSW and Ring dips Metcon Metcon (Time) Performance 4 Rounds- 15 Pull ups 15 Burpees 15 thrusters 95/65 Fitness 4 Rounds- 12 asst. pull ups/ring rows 12 Burpees 12 Thrusters

CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Balance + 2 OHS (6×1) Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP- 8 Ball OS (heavy) RX (50/35) 8 HSPU Fitness 8 Ball OHS 12 push ups

CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (6×2) Metcon (Time) Performance 100 cal row 100 hang cleans 115/85 100 wall balls 20/14 Fitness 75 75 75 Metcon