Workout of the Day

CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk (5×4) Metcon (Time) Performance 15 Squat cleans 155/105 25 CTB 15 Squat cleans 155/105 25 CTB Fitness 12 Squat cleans 24 Pull ups 12 Squat cleans 24 pull ups

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 1000M row 200 Air squats 5K run Fitness 750M row 100 Air squats 1800M run (to duck creek bridge and back)

CrossFit OC3 – CrossFit Warm-up Metcon (Time) “It’s Complicated” 18 Burpee bar hops 1 Snatch 115/85 16 Burpee bar hops 2 Snatch 115/85 14 BBH 3 Snatch 12 BBH 4 Snatch 10 BBH 5 Snatch 8 BBH 6 Snatch 6… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 80 KB swings 55/35 70 Box jump overs 24/20 60 SDHP 75/55 50 Wall balls 30/20 400M run with KB Fitness 70 KB swings 60 Box jumps/step ups 50 SDHP (kettle bell?)… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (4×8) RX- 77% across Fitness- 72% across Metcon (Time) 4 Rounds FT: RX+ 50 Ft HSW (25/25) mark that out with cones 12 Thrusters 115/75 12 T2B RX- 12 HSPU 12 Thrusters… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (1×1) Metcon (Time) Performance 75/60 Cal row 50 Pull ups 250 DU’s Fitness 60/50 Cal row 40 RR/asst. pull ups 300 singles

CrossFit OC3 – CrossFit Warm-up Weightlifting Clean (1 RM ) Metcon (Time) Performance Run 800M Then… 21-15-9 Power cleans 135/95 Front Squats 135/95 Then… Run 800M Fitness Run 800M Then… 15-12-9 Power cleans Front Squats Then… Run 400M

CrossFit OC3 – CrossFit Warm-up Complex Snatch 1 Sn DL+ 1 Sn Pull + 1 Squat SN + 1 OHS – Max weight Metcon (Time) 2 Rounds FT: Performance 25 T2B 10 PS 135/95 25 Burpee bar hops Fitness 25… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: 700/600 Calories on rower for time

CrossFit OC3 – CrossFit Warm-up Weightlifting Strict Press (3 reps ) Metcon (Time) 5 Rounds FT: Performance 15 KB swings 55/25 15 Box jump overs 24/20 Fitness 12 12 Step over/lower box