CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (Time) Performance 100 DU’s 80 DB snatch 40/40alt (50/35) 60 Box jump overs 24/20 40 STO 115/85 20 BMU/20 Ring dips Fitness 150 singles 80 DB snatch 60 BJO 40 STO 20… Read more »
Colin Cartee
04/03/2018
CrossFit OC3 – CrossFit Warm-up Power Snatch (1 RM ) Metcon Metcon (Time) 4 Rounds FT- Performance 7 RMU 10 Power snatch 135/95 Fitness 14 CTB 10 Power snatch 115/85
04/04/2018
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) For Time- With a partner Performance 300 Wall balls 20/14 200/175 Cal row 100 Power cleans 135/95 Fitness 250 Wall balls 150 Cal row 75 Power cleans
04/02/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk + Split Jerk EMOM 8 minutes- RX 2 Push jerks + 1 Split jerk Fitness- 3 Push jerks Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP- Performance 8 Thrusters 115/75… Read more »
03/30/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (5×4) Metcon (Time) for time Performance 25 Deadlifts 225/155 25 Burpee box jump overs 24/20 25 pull ups 50 KB swings 70/55 25 pull ups 25 BBJO 25 Deadlifts Fitness 20 20… Read more »
03/29/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (6×3) Metcon Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP- 9 OHS 135/95 9 T2B Fitness 9 OHS/FS/BS 12 T2Kb/T2Rig/Knee rasies (20 sit ups)
03/28/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) “Five Hunnit” 100 DU’s 100 Wall balls 30/20/14 They choose Rx is 20/14 100 Hang cleans 115/75 100 Backsquats 115/75 100 DU’s Fitness 150 Singles 75 Wall balls 75 Hang cleans 75 Backsquats… Read more »
03/27/2018
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon (Time) Performance 75/65 Cal row 30 C&J’s RX+- 185/135 RX- 155/105 Fitness- 115/85 Row for Fitness- 50/40
03/26/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (5-7 reps Every 2 minutes ) Metcon Metcon (AMRAP – Rounds and Reps) 6 minute AMRAP- 5 Ball OS 150/100 10 Jumps over ball (Back and fourth=1) 20 jumps total Fitness Same,… Read more »
03/22/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (Max reps ) Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP- 6 (10m runs) D&B=1 6 Power cleans 185/135 18 Push ups Fitness 6 runs 5 Power cleans 15 push… Read more »