CrossFit OC3 – CrossFit Warm-up Accessory Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP- Performance 100 (50/50) Ft WL (with KB) 55/35 75 DU’s Fitness 100 Ft WL (no KB) 100 SinglesWL=2 reps (50=1)
Colin Cartee
05/15/2018
CrossFit OC3 – CrossFit Warm-up Front Squat (5×5) Metcon (Time) Performance 50 Cal row 50 pull ups 50 DB snatch 70/55 (25/25) alt Fitness 40 Cal row 40 pull ups/asst. pull ups 40 DB snatch
05/14/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (4×4) Metcon (Time) 4 Rounds for time: Performance 400M run 10 C&J 155/105 20 Wall balls 30/20 Fitness 300M run 10 C&J 15 Wall balls
05/11/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (6×2) Metcon (Time) Performance 40 Wall balls 20/14 40 STO 95/65 40 Back squats 95/65 400M run 40 Back squats 40 STO 40 Wall balls Fitness 30 30 30 Run 300M 30… Read more »
05/10/2018
CrossFit OC3 – CrossFit Warm-up Sumo Deadlift (4 reps ) EMOM 8 minutes Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP- Performance 5 Power cleans 185/135 8 BMU Fitness 5 Heavy Power cleans 15 pull ups
05/09/2018
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Partner HERO WOD- Kalsu 150 Thrusters for time- —————————- RX+- 135/95 RX-115/75 Fitness- 75/55 —————————- *** EMOM you and your partner must perform 5 synchro burpees. Fitness is 3 synchro burpees
05/08/2018
CrossFit OC3 – CrossFit Warm-up Power Snatch (5 reps ) EMOM 6 minutes- 5 Power snatch RX+- 155/105 RX- 135/95 Fitness- 95/65 Metcon Metcon (Time) Performance 1,000M row 60 KB swings 70/55 30 Box jumps 30/24 Fitness 750m row 50… Read more »
05/07/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean (1 RM ) Metcon (Time) Performance Run 200M 15 Hang squat cleans 135/95 25 T2B 50 DU’s Run 400M 10 Hang Squat cleans 20 T2B 50 DU’s Run 800M 5 Hang squat cleans… Read more »
05/04/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (8-7-6-5-4) 75-77-79-81-84% Metcon (Time) Performance 120 DU’s 60 (alt) DB snatch 50/35 (30/30) 30 DB squats (15R/15L) 1 DB 400M run 30 DB squats 60 DB snatch 120 DU’s Fitness 120 Singles… Read more »
05/03/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (3 reps ) Metcon Metcon (AMRAP – Reps) 3×3 minute AMRAPS (1 minute rest between) 15 CTB 25 Wall balls 30/20 Time remaining in 3 minutes: Max rep power cleans 155/105 Fitness… Read more »