CrossFit OC3 – CrossFit Warm-up Weightlifting EMOM 8 minutes (5 total reps ) Tuesday- Warm up Lift- 8 minute EMOM- 2 Push jerk + 3 strict HSPU’s or assisted HSPU/scaled Metcon Metcon (Time) WOD- 20 Minute AMRAP- Run 400M 30… Read more »
Colin Cartee
06/27/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Clean (1 rep max) Metcon Metcon (1 Rounds for time) 21 Clean and Jerks 135/95 15 Burpee bar hops 9 BMU (bar muscle ups) Rest 4 minutes ( on your own) 21 back… Read more »
06/24/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (EMOM- 10 min ) Metcon Metcon (Time) WOD- 40 Wall balls 20/14 20 hang snatches 75/55 Run 800M 30 Wall balls 20 HS Run 800M 20 WB’s 20 HS Fitness Same thing, less… Read more »
06/23/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) WOD- 4 Rounds- 12 T2B 12 Push Jerks 135/95 12 front squats 135/95 12 Burpees Fitness 12 Leg raises/v-ups 12 Push jerks 12 front squats 12 Burpees
06/22/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Strict Press (7×2) Metcon Metcon (AMRAP – Rounds and Reps) WOD- 15 Minute AMRAP- 300/250M 50 Double unders 25 KB swings 55/35 15 Push ups 5 Deadlifts 275/185 Fitness 250/200M row 50 single unders… Read more »
06/21/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Squat Clean (2 reps- EMOM 10 ) Metcon 5k Run (Time) Max Effort 5k Run
06/20/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Box Squat (5×5) Metcon Metcon (AMRAP – Rounds and Reps) WOD- 9 minute AMRAP- 3 Ring Muscle ups 6 Back squats 185/125 (from floor) Fitness 6 Ring dips 6 Back squats
06/17/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo deadlifts and Strict Pull ups (5×3) Super set 5×3 Sumo DL and Strict Pull ups Metcon Metcon (Time) WOD- 6 Rounds: Run 200M 10 hang cleans and jerks 115/75 10 FRWL with barbell… Read more »
06/16/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (1 Rep Max) Metcon 4 Rounds (Time) WOD- 4 Rounds- 20 KB swings 55/35 15 Sit ups 10 ball OS 50/35 Fitness 20 KB swings 15 Sit ups 10 Ball OS
06/15/2016
CrossFit OC3 – CrossFit Warm-up Gymnastics HSPU or T2B (6 reps) EMOM 8 Minutes Metcon Metcon (Time) WOD- Run 800M (The new one, like you’re going on a 1200M run) 2 Rounds: 20 Power snatches 95/65 80 Double unders 20… Read more »