CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Balance (7×1) Metcon Metcon (Time) 6 Rounds Performance 15 thrusters 95/65 10 KB swings 70/55 5 Bar Muscle Ups Fitness 15 Thrusters 10 KB swings 10 Assisted pull ups/CTB/ring row/pull ups
Workout of the Day
11/30/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Balance (7×1) Metcon Metcon (Time) 6 Rounds for time Performance 15 Thrusters 95/65 10 KB swings 70/55 5 Bar Muscle Ups Fitness 15 Thrusters 10 KB swings 10 CTB/pull ups/assisted pull ups/ring rows
11/27/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (1 rep) Metcon Metcon (AMRAP – Rounds and Reps) EMOM 16 min- Odd- 4 snatches Even- T2B 8-10
11/25/2015
CrossFit OC3 – CrossFit Weightlifting Sumo Deadlift (6×3) Metcon Metcon (AMRAP – Rounds) Death by 10 Meters
11/24/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (7×1) Metcon Metcon (Time) Performance 1000M Row 30 C&J’s 155/105 30 Wall balls 30/20 Fitness 1000M row 30 C&J’s 30 Wall Balls
11/23/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (4×7) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP Performance 8 FS 135/95 8 CTB 8 Box jumps 24/20 Fitness 8 FS 8 pull ups/ring rows 8 box jumps/ step… Read more »
