CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (36-20-24-18-12-6 ) Partner C&J: 95/65 115/75 135/95 185/135 205/145 225/155 *** Share reps however you see fit Metcon (AMRAP – Rounds and Reps) Partner WOD: 14 minute AMRAP Performance 10 partner… Read more »
Colin Cartee
05/28/2020
CrossFit OC3 – CrossFit Warm-up Power Snatch (7-5-3-1) Metcon (7 Rounds for time) Every 3minutes for 7 rounds (no rest b/t) Performance 15/12 Cal row 8 Hang snatch 115/75 15/12 T2B (rest the remainder of the 3minutes, we are looking… Read more »
05/27/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: I,Y,T’s (10/5lb plates or DB’s) 3×12 Dumbbell strict press (seated) 3×8 Barbell strict press Metcon (Time) 4 Rounds Performance 400M run 15-12-9 Thrusters 85/60# (men can use short bars) 30-20-10… Read more »
05/26/2020
CrossFit OC3 – CrossFit Warm-up Sumo Deadlift (5×5) 70-80% across (think speed) Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP: Performance 7 Hang cleans 155/105 14/11 Cal row/Bike Fitness 7 hang cleans (looking for unbroken reps) 12/9 Calories
05/25/2020
CrossFit OC3 – CrossFit Warm-up Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue,… Read more »
Coach Update: Colin Stiefer
Welcome Colin Stiefer to Team OC3!! Colin began working out with us as a student at SAU but he’d only found us just before his senior year. We were infected by his personality and great attitude in a short amount… Read more »
05/22/2020
CrossFit OC3 – CrossFit Warm-up Front Squat (EMOM 9 minutes ) Front Squat: EMOM 9 minutes: minutes 1-3 (7) reps @ 67-70% across minutes 4-6 (6) reps @ 70-73% across minutes 7-9 (5) reps @ 73-78% across Metcon (Time) 2… Read more »
05/21/2020
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) Day of EMOM’s Performance 10 minute EMOM: 5 Power snatch (unbroken) you choose 15 T2B 10 minute EMOM 5 Thrusters (heavy) 15/12 Cal row 10 minute EMOM 5 hang cleans (heavy) 10… Read more »
05/20/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: 3x :30 Russian twist PVC pipe GHD machine 3x 1:00 hollow hold 3x 50 Crunches Metcon (Time) 6 Rounds for time: Performance 300M run 15 Pull ups 10 C&J… Read more »
05/19/2020
CrossFit OC3 – CrossFit Warm-up Squat Clean (:30on/:30off) Lift: 8 Rounds: :30 on/:30 off Max rep squat cleans 165/115 Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: Performance 15 Wall balls 30/20 10 Burpee box over 24/20 10 Wall… Read more »