CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) 3/4/5 minute AMRAPS 25/20 Cal row 15 Pull ups 20 Wall balls 20/14 25 Burpee box jump overs 24/20 5 D-Ball OS 150/100 Fitness 20/15 15 assisted pull ups/ring rows… Read more »
Colin Cartee
11/03/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) 6×3 minute AMRAPS: Performance 30 Wall balls 20/14 10 C&J 135/95 Max Burpee bar hops Fitness 21 Wal balls 7 C&J Burpees *** They will start at the wall balls… Read more »
11/02/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (7×1) Metcon Metcon (Time) RX+- 12-9-6-3 RMU 15-15-15-15- GHDSU 75-75-75-75-75- DUs RX- 4 Rounds 15 T2B 15 GHDSU 75 DU’s Fitness- 15 T2KB or 15 T2Rig 30 abmat sits ups 125 singles
11/01/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (6×3) 70-73-76-79-82-85% Metcon Metcon (Time) 4 Rounds: Performance 26/20 Cal row 26 DB snatch (alt) (50/35 (13/13) 100 Ft DBWL (50/50) carry DB however Fitness 20/15 Cal row 20 DB snatch (10/10)… Read more »
10/31/2017
CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP- Performance 10 Hang cleans 115/85 14 Push ups Fitness 8 Hang cleans 12 Push ups/assisted push ups
10/30/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (1 RM ) Metcon Metcon (Time) Performance 3 Rounds: 15 OHS 95/65 5 Heavy D-ball or SB Overshoulder 150/100 Directly into. 2 Rounds: 25 Pull ups 25 Back squats 95/65 Directly into…. Read more »
10/27/2017
CrossFit OC3 – CrossFit Warm-up Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
10/26/2017
CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (Time) 4 Rounds for time: Performance 20 Burpees 15 T2B 10 Power snatch 115/85 Fitness 15 Burpees 15 T2KB or T2rig 7 Power snatch
10/25/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (2 reps) Metcon Metcon (AMRAP – Reps) Performance 6 minute AMRAP- 12-9-6-3 24-18-12-6 Power Cleans 135/95 Box jump overs 24/20 Rest 1 minute exactly 6 minute AMRAP 12 FS 36 Du’s… Read more »
10/24/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (5×5) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP- Performance 15 KB swings 55/35 10 HSPU Fitness 15 KB swings 12 push ups RX+ 15 Kb swings 55/35 60 ft… Read more »