CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) WOD- 15 minute AMRAP- Performance 8 T2B 7 Burpee bar hops 6 Front Squats 155/105 Fitness 8 T2Rig/Knee rasies/15 sit ups 7 Burpees 6 Front Squats
Colin Cartee
05/29/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (2 reps ) Metcon Metcon (Time) 2 Rounds: For Time Performance 40/30 Cal row 40 Wall balls 20/14 Fitness 30/25 Cal row 30 Wall balls
05/28/2018
CrossFit OC3 – CrossFit Warm-up Metcon 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… Read more »
05/25/2018
CrossFit OC3 – CrossFit Warm-up Snatch + OHS Complex (1 Complex ) EMOM 8 minutes 2 Squat Snatch + 3 OHS Fitness 2 Power snatch + 2 OHS Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP- —————————– Performance 10… Read more »
05/24/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 5-4-3-2-1- Hang Cleans RX+- 185/135-205/145-225/155-245/165-265/185 RX- 155/105-165/115-175/125-185/135-205/145 Fitness- On the Board! *** After each set you must perform 15 T2B- Also, change your own weight Gymnastics EMOM 10 minutes 1. 30 Ft HSW… Read more »
05/23/2018
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Performance Row 750M then… 21-15-9 Deadlift 275/185 100 DU’s after each set of Deads then… 750M row Fitness Row 500M then… 21-15-9 Deadlifts 225/155 125 singles then… Row 500
05/22/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (3×8) Pick a weight and stay Metcon (Time) Performance 30 Front Squats 135/95 30 CTB 30 Burpee bar hops Run 1K 30 Burpee bar hops 30 CTB 30 Front Squats Fitness 25… Read more »
05/21/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk (3 reps ) EMOM 8 minutes Metcon (AMRAP – Reps) 10 minute AMRAP 3.6.9.12.15.18… Performance KB swings 70/55 Box jump overs 24/20 Fitness Same thing- less KB weightScore is TOTAL REPS
05/18/2018
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) SMOKE SHOW Performance 1,200M run 75 Box jump overs 24/20 75 Back squats 75/55 75 STO 75/55 75 SDHP 75/55 1,200M run Fitness 800M run 50 50 50 50 800M run
05/17/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (1 RM ) Metcon (Time) Performance 10-8-6-4-2 Power snatch 135/95 Ring MU’s or BMU Fitness 10-8-6-4-2 Power snatch 15-12-9-6-3 Ring dips/box dips/15 push ups per round
