CrossFit OC3 – CrossFit Metcon (Time) “Jungle Run” Performance 400M run 40 KB swings 55/35 40 Thrusters 95/65 800M run 30 KB swings 30 Thrusters 95/65 1200M run 20 KB swings 20 Thrusters Fitness 300M run 30 KB swigs 30… Read more »
Colin Cartee
05/01/2020
CrossFit OC3 – CrossFit Metcon (Time) Performance 3 Rounds: 400M run 21 single arm burpee DB clusters 2 Rounds: 800M run 42 DB snatch alt 1 round: 1 mile run 64 DB OHS (R/L) Fitness Scale runs and DB weight… Read more »
04/30/2020
CrossFit OC3 – CrossFit
04/29/2020
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) 10×3:00 minute AMRAPS (1:00 rest b/t AMRAPS) Performance 10 Burpee DB hops 8 DB squat cleans 4/4 (50/35) 6 DB front rack lunge steps 3/3 Fitness 8-6-4 less weight on… Read more »
04/28/2020
CrossFit OC3 – CrossFit Metcon (Time) For Time: Performance 90 DU’s 15 Single arm Devils press 30 Cal row/bike 120 DU’s 20 Single arm devil press 45 cal row/bike 150 DU’s 25 Single arm dvil press 60 cal row/bike Fitness… Read more »
04/27/2020
CrossFit OC3 – CrossFit Metcon (Time) Q.28 Monday 2 Rounds for time: 400M run 50 thrusters 400M run 50 Power snatches (below knee) 400M run 50 push press Fitness 30 reps on barbell movements *** WOD is done with an… Read more »
04/24/2020
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) Q.27 Friday 24 minute AMRAP: Performance 3 snatches 3 burpee bar hops 30 DU’s *** add 3 snatches and 3 burpee bar hops per round, keep DU’s the same. ***… Read more »
04/23/2020
CrossFit OC3 – CrossFit Metcon (No Measure) 20 minute EMOM: 1. 7 Unbroken C&J (should be tough) 2. 16/13 Cal row/bike *** Bike/row should take about 35-45 seconds. If you start failing those minutes, please cut down the calories. Id… Read more »
04/22/2020
CrossFit OC3 – CrossFit Metcon (Time) 4 Rounds: Performance 1 Mile run 100 Air squats Fitness 800M run 50 Air squats Cant run? 1800/1600M row 3800/3500M bike
04/21/2020
CrossFit OC3 – CrossFit CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box… Read more »
