CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) 6 Rounds For Time Performance 15 Back squats 135/95 15 Burpee bar hops 15 pull ups Fitness 15 Back Squats 15 Burpee bar hops 15 Ring rows/assisted pull ups 5k Row (Time)… Read more »
Colin Cartee
10/20/2017
CrossFit OC3 – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 27 minute AMRAP- Performance 50 DU’s 25 STO 95/65 Run 300M (end of Rock valley Drive way) Fitness 75 Singles 15 STO 300M run300=2 Weightlifting Metcon Metcon (AMRAP –… Read more »
10/19/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance 3 Rounds: 10 Pull ups 10 Deadifts 205/145 10 Burpee bar hops Run 1,200M 3 Rounds: Same thing as above Fitness 3 Rounds 8 8 8 800M run 3 Rounds: same… Read more »
10/18/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (3×11) 68-70-72% Metcon Metcon (AMRAP – Reps) 9 minute AMRAP Performance 3 Hang power cleans 155/105 3 T2B 6 6 9 9….. etc Fitness Same format, Lighter HPC T2KB or T2Rig or… Read more »
10/17/2017
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Performance 50 SDHP 95/65 75 Wall balls 20/14 100/75 Cal row Fitness 40 SDHP (kettle bell or Barbell) 60 Wall balls 60/45 Cal row
10/16/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Complex (1 Complex per minute ) EMOM 8 minutes- Performance: 1 Power snatch + 1 Full snatch + 1 Hang snatch Fitness: 3 Hang Power Snatches Metcon Metcon (Time) 4 Rounds for time:… Read more »
10/13/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) 20 minute AMRAP- Performance 10 Squat cleans 135/95 15 Burpee bar hops 50 Du’s 8 Sc’s 185/135 15 BBH 50 DU’s 6 Sc’s 225/155 15 BBH 50 DU’s 4 SC’s… Read more »
10/12/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance 30 KB swings 70/55 30 Wall Balls 20/14 30 T2B 30 Wall balls 30 KB swings Fitness 30 Kb swings 30 Wall balls 30 T2KB or T2Rig or 50 Sit ups… Read more »
10/11/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Partner WOD- 30-20-10 Cal row *partner holds BB overhead 115/75 *Scaled barbell in Front rack hold Thrusters 115/75 Straight into… 30-20-10 Pull ups *Partner holds Chin OVER bar (RX) scaled will be… Read more »
10/06/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (5 Rounds for time) 5 Rounds- Every 5 minutes RX+ Row 300/250M 10 C&J 155/105 20 Wall balls 30/20 10 Burpee bar hops performance/RX Row 300/250M 10 C&J 135/95 15 Wall balls 20/14… Read more »