Colin Cartee

CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (6×3 ) Metcon Metcon (Time) 3 Rounds- Performance 25/20 Cal row 25 Push press 95/65 25 Box jumps 30/24 Fitness 25/20 Cal row 25 Push press/KB swings 25 step ups

CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (2 rep max) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP- Performance 6 Fronts squats 155/105 9 Burpees 12 KB swings 70/55 Fitness 6 Front squats or Gob squats 9… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (EMOM 8 minutes) Metcon Metcon (Time) 30-20-10 Performance Pull ups Hang cleans 115/75 Fitness assisted pull ups/ring rows Hang cleans

CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) EMOM 16 minutes Minute 1- 8 10 meter runs Minute 2- 15 KB swings (you pick weight) Partner- 100 Cal row

CrossFit OC3 – CrossFit Warm-up Gymnastics Rope Climb (Practice) Metcon Metcon (Time) Performance 600M row 60 STO 115/75 60 Wall balls 20/14 60 SDHP 115/75 60 Burpee box jumps 24/20 Fitness 600M row 50 STO 50 Wall balls 50 SDHP… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (EMOM 10 min 3 reps) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP- Performance 12 KB snatch 70/55 18 sit ups 36 double unders Fitness 12 GTO 45/25 plate 18… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting 10 min EMOM (10 min EMOM) 3 Back squats 70-85% Metcon Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP Performance 6 power cleans 185/125 3 Ring or bar muscle ups Fitness 6 Power… Read more »

CrossFit OC3 – CrossFit Warm-up Gymnastics Handstand Walk/HSPU practice Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP- Performance 6 DL’s 225/155 8 T2B 10 Goblet squats- KB 55/35 Fitness 6 DL’s 10 knee raises/v-ups 10 Goblet squats-KB 55/35

CrossFit OC3 – CrossFit Warm-up Weightlifting 1 power + 1 squat snatch (EMOM 10 min- 1 Complex) Metcon Metcon (Time) Performance 1,000 M row (for time) 100 Push ups 200 Double unders Fitness 1,000M row (for time) 100 Push ups… Read more »