CrossFit OC3 – CrossFit Warm-up Weightlifting Power Snatch (10 minute EMOM) Metcon Metcon (Time) RX+ 21-15-9 7-7-7 OHS 135/95 Burpee bar hops RMU (they only do 7 RMU per round) OPEN STYLE RX 21-15-9 OHS 115/85 Burpee bar hops 14-14-14… Read more »
Colin Cartee
02/01/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Weightlifting Push Press (6×2) Metcon Metcon (No Measure) EMOM 20 minutes- Performance 1. 15/13 Cal row 2. 5 STO 135/95 + 20 DU’s Fitness 1. 12/10 Cal row 2. 5 STO+ 20 single unders
01/31/2018
CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (Time) 5 Rounds for time- Performance 10 Hang cleans 155/105 30 Air squats Fitness 8 Hang cleans 25 Air squats
01/30/2018
CrossFit OC3 – CrossFit Warm-up Metcon Dallas 5 OC3 (AMRAP – Reps) Dallas 5 HERO WOD- 5 minute AMRAP- Burpees 5 minute AMRAP- 7 Deadlifts 155/105 7 Box jumps 24/20 5 minute AMRAP- 7 KB swings 55/35 7 KB squats… Read more »
01/29/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (4-3-2-1-2-3-4) Metcon Metcon (Time) 3 Rounds: Performance 30 Wall balls 30/20 15 T2B Fitness 25 Wall balls 15 T2Kb or T2Rig or Knee raises
01/26/2018
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance 3 Rounds: 10 Squat cleans 135/95 70 DU’s 2 Rounds: 50/40 Cal row 25 Burpee bar hops 1 Round: 25 T2B 50 back squats 135/95 Fitness 3 Rounds: 10 Squat cleans… Read more »
01/25/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Skill Work Snatch Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP- Performance 14 OHS 95/65 7 (10 meter) runs down and back (14 lengths) 1 KB WL (down and back) 70/55 Fitness… Read more »
01/24/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press ( 4-3-2-1-2-3-4) Metcon Metcon (Time) Performance 1,000M row Then.. 5 Rounds: 12 Box jump overs 24/20 12 Pull ups Then.. 1,000M row Fitness 750M row then.. 4 Rounds; 12 Box jump overs/step… Read more »
01/23/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Metcon (Time) 3-2-1 For Time- Hang Clean + Front Squat + Jerk Rx+ 205/135 225/155 245/165 RX 185/135 205/145 225/155 SC 135/95 155/105 185/135 Metcon (AMRAP – Rounds and Reps) WOD 9 minute AMRAP-… Read more »
01/22/2018
CrossFit OC3 – CrossFit Warm-up Metcon TNT 3.0 (Time) 40 DB snatch 50/35 20/20 20 Burpees over DB (side hop) 60 DU’s/120 Singles 20 Burpees over DB 80 Wall balls 30/20/14 (your choice) 20 Burpees over DB 60 DU’s/120 Singles… Read more »