Colin Cartee

CrossFit OC3 – CrossFit Warm-up Weightlifting 2 Full Snatches (EMOM 10 ) EMOM 10 Metcon Metcon (Time) Performance row 1,000 M 10 DL 225/150 20 Burpees 10 20 10 20 Row 750 M Fitness Row 750 10 DL 15 Burpees… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (5×5) Metcon Metcon (Time) 4 Rounds Performance 50 Double unders 12 Thrusters 95/65 12 pull ups Fitness 75 single unders 12 Thrusters 12 assisted pull ups/ring rows

CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (3-3-2-2-1-1-1) Metcon Metcon (AMRAP – Reps) Performance 2 Minute max cal assault bike 2 Minute max OHS 115/75 2 Minute max Push ups 2 Minute max double unders 2 Minute max back… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (EMOM 8 minutes- 60-70%) Metcon Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP- Performance 7 Hang cleans 135/95 3 Ring or Bar MU Fitness 7 Hang Cleans 5 ring dips/10 plate… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (SKILL) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP Performance 15 Deadlifts 115/75 10 Burpee bar hops 5 STO 115/75 Fitness 15 Deadlifts 10 Burpee bar hops 5 STO

CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Snatch (1 RM) Metcon Metcon (Time) 3 Rounds For Time: Performance 24 Cal row 24 Front squats 155/105 24 Pull ups Fitness 24 Cal row 24 Goblet squats or light weight FS 15-20… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (6×2) Metcon Metcon (AMRAP – Reps) FGB- style Performance Hang power snatch 75/55 pull ups Thrusters 75/55 Burpees Cal assault bike 1 minute rest Fitness Same old

CrossFit OC3 – CrossFit Warm-up Metcon Metcon (No Measure) Performance EMOM 14 1. 10 pistols (alt legs) 2. 10 T2B Rest 3 minutes EMOM 14 1. 10 Deadlifts 2. 25 sit ups

CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (6×2) Metcon Metcon (Time) Performance 100 DU’s 80 KB swings 55/35 60 PP 95/65 40 SDHP 95/65 20 HSPU’s 100 DU’s Fitness 4 Rounds- 30 DU’s 20 KB swings 15 PP 10… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (7×4) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP Performance 10 Back squats 135/95 10 Burpee pull ups Fitness 10 Back squats 10 burpee pull up scales