CrossFit OC3 – CrossFit Warm-up EMOM 16 minutes (10/12) Odd- 10 Back squats 155/105 Even- 12/10 Cal Row EMOM 16 Minutes (8/15) Odd- 8 STO 155/105 Even- 15 sit ups
Colin Cartee
12/07/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting EMOM 10- 2 Complexes on the Minute (2×2) (2) 1 full snatch+1 hang squat snatch Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP- Performance 12 Front Squats 95/65 9 Hang Snatches 95/65… Read more »
12/04/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (2 rep max) Metcon Metcon (AMRAP – Reps) Performance 2 min max FS 115/75 2 min max T2B 2 min max push jerk 2 min max calorie row 2 min max FS… Read more »
12/03/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (10-8-6-4-2) Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP- Performance 8 hang cleans 185/125 8 Box Jumps 36/30 Fitness Less weight Lower Box
12/02/2015
CrossFit OC3 – CrossFit Warm-up Gymnastics Rope Climb (Skill) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP Performance 15 Wall balls 20/14 10 Dead lifts 185/125 30 Double Unders Fitness 15 Wall balls 10 Dead lifts 50 Single… Read more »
12/01/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting EMOM 10- (EMOM 10-) 1 Squat clean + 2 Front Squats Metcon Metcon (Time) Performance and Fitness- yes both 100 Calorie Row 100 Burpees For time:
11/30/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Balance (7×1) Metcon Metcon (Time) 6 Rounds Performance 15 thrusters 95/65 10 KB swings 70/55 5 Bar Muscle Ups Fitness 15 Thrusters 10 KB swings 10 Assisted pull ups/CTB/ring row/pull ups
11/30/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Balance (7×1) Metcon Metcon (Time) 6 Rounds for time Performance 15 Thrusters 95/65 10 KB swings 70/55 5 Bar Muscle Ups Fitness 15 Thrusters 10 KB swings 10 CTB/pull ups/assisted pull ups/ring rows
11/27/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (1 rep) Metcon Metcon (AMRAP – Rounds and Reps) EMOM 16 min- Odd- 4 snatches Even- T2B 8-10
OC3 MEMBER HOTSPOT: STEVE SCHILLACI
Many of you know Pete Schillaci. But do you know his little brother, Steve? Team OC3 does and we are pretty excited to tell you about him! STEVE SCHILLACI FACTS: From Portland, OR and missing his mountains Loves sushi and… Read more »