CrossFit OC3 – CrossFit Warm-up Isabel (Time) For Time: 30 Snatches, 135# / 95# Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
Colin Cartee
05/03/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (12-9-6-3) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP- 20 Hang cleans 115/75 15 Push ups Fitness 15 hang cleans 10 push ups
05/02/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting 2 rep: Front Squat Metcon Metcon (Time) Performance Row 500m 15-12-9-6-3 Fs 135/95 Pull ups Row 500m Fitness Row 500m 15-12-9-6-3 Fs Assisted pull ups/ring rows Row 500m
04/29/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Snatch (3 Reps EMOM 10 min) Metcon Metcon (Time) 4 Rounds FT- Performance 14 FS 135/95 7 BMU Run 400M Fitness 14 FS 7 ring dips/regular dips Run 400M
04/28/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk (6×2) Metcon Metcon (Time) WOD- 20 minute EMOM- 1. 14/13 Cal row 2. 5 hang cleans 155/105 5 Burpees Fitness 1. 12/10 cal row 2. 3/3.. Or less weight and keep it… Read more »
04/27/2016
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP- Performance 12 KB swings 55/35 10 Box jumps 24/20 8 CTB pull ups Fitness 12 KB Swings 10 step ups/ box jumps 8 pull ups/assited pull… Read more »
04/26/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (8×3) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP- 10 Thrusters 115/75 Run 200M Fitness 10 Thrusters Run 200M
04/25/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (2 reps 10 min EMOM ) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#
04/22/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Squat Clean (7×1) Metcon Metcon (Time) Run 200M 21 Power cleans 155/105 21 Wall balls 30/20 Run 200M 15 Power cleans 155/105 21 Wall balls 30/20 Run 200M 9 Power cleans 155/105 21 Wall… Read more »
04/21/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (4 every 2 minutes ) Every 2 minutes perform 4 full snatches Metcon Where’s my grip? (Time) 3 Rounds for tims- 30 KB snatches 70/55 15 T2B 30 double unders Fitness 30 KB… Read more »