CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (1 rep 90%+) Metcon (Time) Performance 40 DB snatch 50/35 (20/20) 20 T2B 60 DU’s 60 DB squats (30R/30L) 60 DU’s 20 T2B 40 DB snatch
Colin Cartee
03/20/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (3 RM ) Metcon 2k Row (Time) Max Effort 2k Row
03/19/2018
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) “FireBall” For time: Performance 25 Snatches 115/85 50 Box jumps 30/24 25 Snatches 115/85 Then… 25 Thrusters 115/85 50 pull ups 25 Thrusters 115/85 Then… 25 Hang cleans 115/85 50 Burpee bar… Read more »
Total Nutrition Takeover Summarized
The Total Nutrition Takeover (TNT) doesn’t technically have an ending, so we won’t call this the conclusion but we do want to summarize our biggest and best event to date. One week ago, we celebrated and handed out awards. We were blown… Read more »
03/15/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk (6×3) Metcon Metcon (Time) 3 Rounds for time- Performance 500/400M row (partner holds BBFR-split however) 30 Synchro Wall balls (they choose weight) 50 Simultaneous DU’s Fitness 400/300M row 25 Synchro Wall balls… Read more »
03/14/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (3 reps) Metcon Metcon (Time) 2 Rounds: Performance 15 C&J 135/95 25 CTB pull ups Fitness 15 C&J 25 pull ups/assisted pull ups/ring rows
03/13/2018
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP- Performance 30/25 Cal row (some people might get stuck here, too bad) 30 FS 115/75 15 Burpee bar hops (step up permitted for RX) 30… Read more »
03/12/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (2 reps) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP- Performance 12 OHS 95/65 8 T2B 4 Ball OS (heavy) RX 150/100 Fitness 12 Back squats or less weight OHS 8… Read more »
03/08/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (5×2) Unbroken sets Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 6 PC’s 155/105 18 Air squats 30 DU’s Fitness 5 PC’s 15 Air squats 50 Singles
03/07/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (3×8) Metcon Metcon (Time) Performance 30/25 Cal row 30 HSPU 30 Burpee box jump overs 24/20 30 Deadlifts 205/145 30/25 Cal row Fitness 25/20 40 Regular push ups 25 25 25/20