CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (6×3) Metcon Metcon (Time) For Time- RX+ 37 Back squats 115/85 37 CTB 37 STO 115/85 37 Box jump overs 24/20 RX 37 Back squats 95/65 37 Pull ups 37 STO 95/65… Read more »
Colin Cartee
11/17/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Snatch (6×2) Metcon Metcon (Time) Partner WOD- Performance 30 Power snatch 115/85 (broken up however) 30 synchro BBH (Burpee bar hops) 30 synchro TTB 120/100 Cal row (Barbell FR hold) 30 synchro TTB… Read more »
11/16/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) For Time- Performance 25 Wall balls 20/14 25 Box jumps 24/20 25 KB swings 55/35 50 50 50 25 25 25 Fitness 20 20 20 40 40 40 20 20 20
11/15/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (5×5) Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP- Performance 14 DB snatch (7/7) 50/35 70 DU’s 14 DB Push press (one arm) (7/7) Fitness 14 125 singles 14
11/14/2017
CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (Time) 5 Rounds for time- RX+ 15/12 cal assault bike 10 BMU 5 Thrusters 155/105 RX 15/12 Cal row 10 CTB pull ups 5 thrusters 135/95 Fitness 12/10 Cal row 10 assisted/ring… Read more »
11/13/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (7-7-5-5-3-3) 78-83-88% Metcon Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP- 9 hang clean and Jerks 115/85 9 Burpee bar hops Fitness Same thing, less weight
11/10/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP- 8 power snatches 95/65 12 Wall balls 30/20 16 Box jumps 24/20 Fitness 8 Power Snatch 12 Wall balls 16 Box jumps/step ups Weightlifting Snatch… Read more »
11/09/2017
CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (Time) Performance 41 Thrusters 75/55 41 KB swings 55/35 82 DU’s 41 T2B 82 DU’s 41 KB swings 55/35 41 Thrusters 75/55 Fitness 35 35 160 35 T2KB or T2Ring or Rig… Read more »
11/08/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (4×7) 72-75-78-81% Metcon Death by 10 Meters (AMRAP – Rounds and Reps) Death by 10 Meters
11/07/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (1 RM ) Metcon Metcon (Time) Double Grace 60 C&J for time 135/95 Fitness 50 C7J for time
