Colin Cartee

CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (10×3) Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP Performance 35 double unders 8 DL’s 275/185 Fitness 50 single unders 8 deadlifts *Weight cannot exceed 65% of 1RM

CrossFit OC3 – CrossFit Warm-up Weightlifting 1 snatch balance + 1 OHS (7×1) Metcon Metcon (Time) Performance Run 200M 8 C&J’s 135/95 Run 200M 8 C&J Run 400M 24 Ball OS 50/35 Run 400m 8 C&J Run 200M 8 C&J… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (6×5 on the :90) Metcon Metcon (Time) 4 Rounds For Time: Performance 18 Wall balls 30/20 15 Burpee 6 Ring muscle ups Fitness 18 Wall balls 15/12 Burpees 12 pull ups/assisted pull… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 Minutes- Performance 15 T2B 50 DU 15,13,11,9,7 squat cleans (increasing weight) Fitness 15 leg raises/v-ups 75 single unders 15,13,11,9,7 (increasing weight)

CrossFit OC3 – CrossFit Warm-up Weightlifting Strict Press (6×4) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 15 FS 95/65 30 sit ups 15 KB swings 55/35 Fitness 10 FS or KB squats 25 sit ups 10 KB… Read more »

CrossFit OC3 – CrossFit Warm-up Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (6×2) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP Performance 10 power snatch 95/65 10 BBJO 24/20 Fitness 5/5 KB snatch or light PS 10 BB step overs

CrossFit OC3 – CrossFit Warm-up Weightlifting Clean (1 RM) Metcon Metcon (Time) 18-15-12-9 Performance cal row hang cleans 115/75 Ball OS 50/35 Fitness Cal row Hang cleans Ball OS

CrossFit OC3 – CrossFit Warm-up Gymnastics Pull-ups (SKILL- Butterfly) Metcon Metcon (AMRAP – Rounds and Reps) 3×4:00 AMRAPS- Performance 1. 15 sit ups 10 push ups 2. 10 T2B 10 Push ups 3. Row as far as possible

CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk (6×2) Metcon Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP- Performance 13 wall balls 30/20 13 KB swings 55/35 13 box jumps 24/20 Fitness 13 wall balls 13 KB swings 13… Read more »