CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (5×5) 70% work up Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP Performance 8 FS 135/95 8 T2B Fitness 8 FS 12 K2KB/K2Rig/Sit ups
Colin Cartee
03/01/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (3 reps ) Metcon 1000m Row (Time) Max Effort 1000m Row Metcon (Time) 2 Scores- 1000M row/then total time to complete (includes the row) Performance 1000M row (for time) 50 DB snatch… Read more »
02/28/2018
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 23 minute AMRAP- Performance 6 Deadlifts 275/185 12 Box jump overs 24/20 18 Air squats Fitness Same, step ups, less weight, same air squats
02/27/2018
CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (Time) For Time: Performance 75/60 Cal row 50 Pull ups 75 Wall balls 30/20 50 STO 95/65 Fitness 50/40 Cal row 30 Assisted pull ups/ring rows 50 Wall balls 30 STO
02/26/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean (1 RM ) Metcon Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP- Performance 7 SC’s 155/105 11 Burpee bar hops Fitness 5 10
02/23/2018
CrossFit OC3 – CrossFit Warm-up Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row
02/22/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Balance (5×1) Metcon Metcon (Time) 3 Rounds: Performance 12 snatches 95/65 24 Wall balls 30/20 24 Box jumps 24/20 Fitness 8 Snatches 20 Wall balls 20 Box jumps/step ups
02/21/2018
CrossFit OC3 – CrossFit Warm-up Gymnastics HSPU/HSW work EMOM 8 minutes- 5 Kipping HSPU + 5 strict HSPU or 30 Ft HSW Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP- Performance 14 KB swings 70/55 14 T2B 14 Push… Read more »
02/20/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) “Well, I immediately regret that decision” Performance 1,000/800M row (buy in) then.. 30 C&J 115/85 100 Du’s 30 Thrusters 115/85 100 Du’s 30 Burpee box jump overs 24/20 Then.. 1,000/800M row (Buy out)… Read more »
02/19/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (4×4) Metcon Metcon (Time) 21-15-9 Performance Front Squat 135/95 CTB pull ups Fitness Front Squat Pull ups/assisted pull ups/ring rows