CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (4×10) Metcon Metcon (AMRAP – Rounds and Reps) WOD- 10 minute AMRAP 10 Thrusters 95/65 10 Pull ups Fitness 10 Thrusters with Ball or lighter barbell 10 assisted pull ups or ring… Read more »
Colin Cartee
06/13/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (4×8) Metcon Metcon (4 Rounds for time) Every 4 minutes for 4 Rounds- complete Performance 300M row for guys/ 250M row for ladies 8 Power cleans 155/105 8 Bar facing Burpees Fitness… Read more »
06/10/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (6×1) Metcon Metcon (Time) 5 Rounds for time- Run 400M 15 T2B 10 OHS 95/65 Fitness Run 300M (end of Rock Valley Drive way) 15 V-ups/leg raises 10 light OHS or Front… Read more »
06/09/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (6×3) Metcon Metcon (Time) WOD- Row 1,200M Run 1,200M For time
06/08/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) 4 Rounds- 20 thrusters 70/55 15 Burpees 10 box jumps 30/24 Fitness 15 thrusters 10 burpees 10 box jumps
06/07/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk + Split Jerk (EMOM 10 minutes ) 2 Push Jerk + 1 Split Jerk Metcon Metcon (AMRAP – Rounds and Reps) WOD- 15 minute AMRAP- 15 sit ups 10 KB swings 70/55… Read more »
06/06/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (1 Rep Max) Metcon Metcon (Time) WOD- 15-12-9 Back squat 165/115 CTB Directly into… 12-9-6 Power cleans 165/115 Pull ups Fitness 15-12-9 Back squat Pull ups Directly into… 12-9-6 Power cleans Ring… Read more »
06/03/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Snatch (EMOM 10 min- 2 hang snatches) Metcon Metcon (Time) WOD- Run 400M 21 Deadlifts 255/165 21 Burpee bar hops Run 200M 15 15 Run 200M 9 9 Run 400M Fitness Same, less… Read more »
06/02/2016
CrossFit OC3 – CrossFit Warm-up Gymnastics Muscle-ups (3 EMOM 10 min) Metcon Metcon (Time) WOD- 30/25 cal assault bike 30 T2B 30 SDHP 95/65 30 Ball OS 50/35 150 DU’s 30 Cal row/400M run Fitness 25/20 Call assault bike 30… Read more »
06/01/2016
CrossFit OC3 – CrossFit Warm-up Squat Clean (6×2) Metcon Metcon (Time) WOD- Row 500M 30-20-10 Wall balls 20/14 Power cleans 95/65 Row 500M Fitness Ball squats