Colin Cartee

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 5×2:00 AMRAPS (Max squat snatches) 1 min rest b/t Buy in 50 DU’s- then accumulate as many squat snatches as possible in the remaining 2 minutes. RX weight 155/105 Metcon (Time)… Read more »

CrossFit OC3 – CrossFit Warm-up Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu,… Read more »

CrossFit OC3 – CrossFit Warm-up Deadlift (4×8 72-78% across) Metcon (4 Rounds for time) 4 Rounds (each for time) Rest 2 minutes b/t Performance 24/18 Cal row 16 CTB 8 D-Ball OS 150/100 Fitness 20/15 Cal row 15 Pull ups/jumping… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: Performance 1200M run (partner 1) 2800/2600M bike (partner 2) 30 Synchro burpees to target ——————————– 800M run (partner 1) 2000/1800M bike (partner 2) 30 Synchro burpees to target Fitness 1000M run… Read more »

CrossFit OC3 – CrossFit Warm-up Power Snatch (EMOM 8 minutes: 2 Power Snatches + 2 OHS) Metcon (Time) 3 Rounds for time: Performance 40 OHS 75/55 30/22 Cal row 20 Box jumps 30/24 Fitness 30 OHS 25/18 Cal row 20… Read more »

CrossFit OC3 – CrossFit Warm-up Back Squat (4×15 reps ) 4×15 reps 65-70% across B/t sets- directly after each set, do 20 SLOW air squats. This is to help get the lactate out of the muscles quicker. Metcon (AMRAP –… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: 4×10 Strict Ring rows (feet on box) 4×10 Bent over barbell rows (from ground each rep) 4×10 Dumbell rows (per arm) Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP… Read more »

CrossFit OC3 – CrossFit Warm-up Push Press (5×5) Metcon (AMRAP – Rounds and Reps) Performance 6 minute AMRAP: 5 dual DB devil press 50/35 15 T2B Rest 2 minutes 6 minute AMRAP: 5 Deadlifts 315/215 5 RMU Fitness 6 Minute… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Kettle bell madness Performance 1 mile run 100 Kb Swings 55/35 100 box step overs with KB 24/20 100 KB snatches 50/50 R/L 100 Goblet squats 1 mile run Fitness 1200M run 75… Read more »

CrossFit OC3 – CrossFit Warm-up Front Squat (40 reps) 70-73% across. You will have 12 minutes to complete. This is NFT. Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: Performance 25 Cal row 25 pull ups 50 DU’s Fitness… Read more »