Colin Cartee

CrossFit OC3 – CrossFit Warm-up 3 Pos. Clean Max weight Floor Below knee Hang Fitness: Stay light or take out below knee part Metcon (Time) Performance 42-30-18 Wall balls 30/20 21-15-9 hang cleans 185/135 Fitness Same rep scheme, less weight

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Bicep/Tricep superset accessory (after WOD) 3 Rounds: 25 Dual arm Banded pull downs 15 Dual DB hammer curls 3 Rounds: 20 Dual DB tricep kick backs (LIGHT WEIGHT) 10 seated dual… Read more »

CrossFit OC3 – CrossFit Warm-up Back Squat (6×10) on the 3 minute interval. 72-76% across Metcon (AMRAP – Reps) 4×3:00 AMRAPS: 1 min rest b/t Performance 20 Wall balls 20/114 20 DB snatch 50/35 remaining time in 3 minutes: Max… Read more »

CrossFit OC3 – CrossFit Warm-up Push Jerk (8 minute EMOM 4 reps ) Metcon (2 Rounds for time) Performance 100/80 Cal row for time Rest 2 minutes 100/80 Cal Bike for time Fitness Same thing, less cals. Looking for a… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Core WORK; 4×15 Straight leg raises (hanging bar, strict) 4x:30 hollow hold 4×25 side crunch (per side) Metcon (Time) 2 Rounds: Performance 40 Thrusters 95/65 40 Box jump overs 24/20 40… Read more »

CrossFit OC3 – CrossFit Warm-up Hang Squat Clean (3 rep max ) Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP: Performance 7 hang squat cleans 135/95 14 Pull ups Fitness 7 Hang squat cleans 14 jumping pull ups/RR

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 21 minute AMRAP: Performance 9 C&J 120/85 9 Box jumps 30/24 6 BMU Fitness 9 C&J (light) 9 step ups (lower box) 12 pull ups/Jumping pull ups Immediately following:… Read more »

CrossFit OC3 – CrossFit Warm-up Deadlift (2″ riser (5×3)) Metcon (Time) For time: Performance 21-15-9 Deadlifts 275/185 30-20-10 GHDSU Fitness 21-15-9 Deadlifts 40-30-20 Medball sit ups

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Core Work: 3×15 Straight leg raises (hanging) 3×50 weighted Russian twists 3×30 Crunches 3x:30 weighted hollow hold Metcon (Time) 4 Rounds for time: Performance 800M run 50 Wall balls 30/20 Fitness… Read more »

CrossFit OC3 – CrossFit Warm-up Bear Complex (EMOM 10 min ) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: Performance 5 Burpee bar hops 25 DU’s 3 Squat… Read more »