CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk (6×2) Metcon Metcon (AMRAP – Reps) 9 minute AMRAP- Performance 3.6.9.12… Push Jerk 115/75 Box jump overs 24/20 Fitness Same thing, step overs, less weightScore=total reps
Colin Cartee
12/1/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Strict Press (4-3-2-1) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP- 40M shuttle run (10m increments) 15 Hang cleans 95/65 3 D-Ball OS (they choose) Fitness 40M run 12 Hang cleans 3… Read more »
12/1/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP RX+ 7 power cleans 185/135 5 RMU 3 D-Ball OS 150/100 RX 7 power cleans 155/105 5 BMU 3 D-ball OS 100/80 (might have to… Read more »
11/30/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Partner WOD 5 Rounds: Performance 500/400M row 24 Synchro Wall balls 20/14 24 synchro Pull ups 24 Thrusters 115/85 (not each, total) Fitness 400/300M row 20 Synchro Wall balls 20 pull ups/ring… Read more »
11/29/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (8×2) Metcon Metcon (Time) 4 Rounds: Performance 10 Deadlifts 205/145 15 Box jumps 30/25 20 SIt ups Fitness 10 Deadlifts 15 box jumps/step ups 15 sit ups
11/28/2017
CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (Time) For Time Performance 15 Snatches 95/65 15 Burpees to 4-6″ target (pull up bar, rings, whatever) 13 115/85 15 11 135/95 15 9 155/105 15 7 165/115 15 Fitness 13 Snatches… Read more »
11/27/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (1 RM ) Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP- Performance 11 Front Squats 135/95 9 CTB pull ups 7 STO 135/95 Fitness 11 Front Squats 9 assisted pull… Read more »
11/24/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Partner Sprint WODS- Switch off rounds for each WOD 5 Rounds (each) 6 Thrusters 95/65 8 Burpee bar hops 4 Rounds (each) 7 Power snatch 95/65 3 D-Ball OS 150/100 3 Rounds… Read more »
07/22/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) 60/50 Cal row for time Metcon Metcon (Time) 50/40 Cal row for time Metcon Metcon (Time) RX + 50/40 Cal assault bike no rest- 7 Rounds: 7 Deadlifts 225/155 7 BMU 21… Read more »
11/21/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (5×2) Metcon Metcon (Time) Performance 10-8-6-4-2 Power cleans 185/135 40-35-30-25-20 Wall balls 20/14 Fitness 10-8-6-4-2 Power cleans 35-30-25-20-15 Wall balls