Workout of the Day

CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (6×1) Metcon Metcon (Time) 3 Rounds: Performance 20 HR push ups 20 KB swings 55/35 20 Push jerks 115/75 Fitness 20 Push ups 20 KB swings 20 Push jerks

CrossFit OC3 – CrossFit Warm-up Metcon CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#

CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (3-3-2-2-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP Performance 12 FS 155/105 35 Double unders Fitness 12 FS :35 second DU, 60 singles

CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Pull (EMOM 10- 2 snatch pulls ) Metcon Metcon (Time) 4 Rounds- Performance 12 runs D&B=1 9 hang cleans 12 thrusters * barbell at 95lbs Fitness 10 runs D&B=1 9 hang cleans 12… Read more »

CrossFit OC3 – CrossFit Warm-up Gymnastics Bar Muscle-ups (Skill- Or Ring) Metcon Metcon (No Measure) EMOM 18 Minutes Performance 1. 13/11 Cal row 2. 14 Hang KB snatch 7/7 55/35 fitness 1. Less Cals 2. Lighter KB

CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (3×10) Metcon

CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (7×2- 5 Heavy Sets) Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP Performance 10 push press 135/95 10 Pull ups Fitness 10 push press 10 Assited pull ups/ring rows

CrossFit OC3 – CrossFit Warm-up Metcon TNT challenge WOD (Time) Performance 500M buy in 4 Rounds: 12 power cleans 115/75 12 Burpee bar hops 12 Front squats 115/75 Fitness 500M buy in 12 Power cleans/med ball cleans 12 Burpee bar… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (4×3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 Performance 8 Ring dips 16 KB swings 70/55 36 Double unders Fitness 8 Assisted ring dips/plate extensions 16 KB swings 50 Single… Read more »

CrossFit OC3 – CrossFit Sumo Deadlift (3 RM) Metcon (Time) 7 Rounds- 7 Chest to Bar 7 Front Squats 135/95 7 Shoulder to Overhead 135/95