Colin Cartee

CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (7×2- 5 Heavy Sets) Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP Performance 10 push press 135/95 10 Pull ups Fitness 10 push press 10 Assited pull ups/ring rows

CrossFit OC3 – CrossFit Warm-up Metcon TNT challenge WOD (Time) Performance 500M buy in 4 Rounds: 12 power cleans 115/75 12 Burpee bar hops 12 Front squats 115/75 Fitness 500M buy in 12 Power cleans/med ball cleans 12 Burpee bar… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (4×3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 Performance 8 Ring dips 16 KB swings 70/55 36 Double unders Fitness 8 Assisted ring dips/plate extensions 16 KB swings 50 Single… Read more »

CrossFit OC3 – CrossFit Sumo Deadlift (3 RM) Metcon (Time) 7 Rounds- 7 Chest to Bar 7 Front Squats 135/95 7 Shoulder to Overhead 135/95

CrossFit OC3 – CrossFit Warm-up Strict Press (2RM) Metcon (Time) Performance 500m row 20 Toes to bar 20 HSPU 250m row 20 Toes to bar 20 HSPU 500m row Fitness 500M row 20 Straight leg raises/v-ups/sit ups 20 Assisted HSPU’s/pike… Read more »

CrossFit OC3 – CrossFit Back Squat (6×3) Metcon (Time) 21-15-9 Hang Snatch 95/65 Burpees Plank Accumulate 5 minutes in a front plank hold

CrossFit OC3 – CrossFit Back Squat Metcon (Time) Plank Accumulate 5 minutes in a front plank hold

CrossFit OC3 – CrossFit Strength 1 Power Clean 1 Squat Clean 1 Jerk Metcon (AMRAP – Rounds) AMRAP 15 15 Wall Balls 20/14 10 Box jumps 24/20 5 Power Cleans 155/105

CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (10 Minute EMOM- 1 snatch pull+1 full snatch) Metcon Metcon (AMRAP – Rounds and Reps) (4) 4 Minute AMRAPS- Performance 10 WB’s 30/20 10 Power cleans 115/75 30 Double unders Fitness 10 WBs/squats… Read more »

CrossFit OC3 – CrossFit Warm-up L-Sit (practice ) Metcon Metcon (AMRAP – Reps) Double Tabata- :40 on :20 off 8 Rounds- T2B Deadlifts 225/150 Fitness Leg raises/V-ups/straight leg raises Deadlifts