CrossFit OC3 – CrossFit Warm-up Bench Press (3×8, 3×4 ) Weight stays the same for the sets of 8. Youll go up in weight for the sets of 4. But weight should stay the same for the sets of 4… Read more »
Colin Cartee
05/29/2020
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (36-20-24-18-12-6 ) Partner C&J: 95/65 115/75 135/95 185/135 205/145 225/155 *** Share reps however you see fit Metcon (AMRAP – Rounds and Reps) Partner WOD: 14 minute AMRAP Performance 10 partner… Read more »
05/28/2020
CrossFit OC3 – CrossFit Warm-up Power Snatch (7-5-3-1) Metcon (7 Rounds for time) Every 3minutes for 7 rounds (no rest b/t) Performance 15/12 Cal row 8 Hang snatch 115/75 15/12 T2B (rest the remainder of the 3minutes, we are looking… Read more »
05/27/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: I,Y,T’s (10/5lb plates or DB’s) 3×12 Dumbbell strict press (seated) 3×8 Barbell strict press Metcon (Time) 4 Rounds Performance 400M run 15-12-9 Thrusters 85/60# (men can use short bars) 30-20-10… Read more »
05/26/2020
CrossFit OC3 – CrossFit Warm-up Sumo Deadlift (5×5) 70-80% across (think speed) Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP: Performance 7 Hang cleans 155/105 14/11 Cal row/Bike Fitness 7 hang cleans (looking for unbroken reps) 12/9 Calories
05/25/2020
CrossFit OC3 – CrossFit Warm-up Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue,… Read more »
Coach Update: Colin Stiefer
Welcome Colin Stiefer to Team OC3!! Colin began working out with us as a student at SAU but he’d only found us just before his senior year. We were infected by his personality and great attitude in a short amount… Read more »
05/22/2020
CrossFit OC3 – CrossFit Warm-up Front Squat (EMOM 9 minutes ) Front Squat: EMOM 9 minutes: minutes 1-3 (7) reps @ 67-70% across minutes 4-6 (6) reps @ 70-73% across minutes 7-9 (5) reps @ 73-78% across Metcon (Time) 2… Read more »
05/21/2020
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) Day of EMOM’s Performance 10 minute EMOM: 5 Power snatch (unbroken) you choose 15 T2B 10 minute EMOM 5 Thrusters (heavy) 15/12 Cal row 10 minute EMOM 5 hang cleans (heavy) 10… Read more »
05/20/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: 3x :30 Russian twist PVC pipe GHD machine 3x 1:00 hollow hold 3x 50 Crunches Metcon (Time) 6 Rounds for time: Performance 300M run 15 Pull ups 10 C&J… Read more »