CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (Time) 5 Rounds Performance 20 KB thrusters (ONE arm, 55/35, 10/10 per arm) 50 DU’s 75 Ft Walking lunge with KB (hold however) Fitness 20 KB thrusters 75 singles 50-75 ft WL… Read more »
Colin Cartee
10/04/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (5 reps) every 2 minutes for 10 minutes. RX=SS Scaled=PS Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP Performance 8 Hang Power snatch 95/65 8 T2B Fitness 8 HPS 8 T2KB/T2Rig/whatever… Read more »
10/03/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (4×10) Metcon Metcon (Time) Performance 75/60 Cal row 75 Abmat sit ups 15 Wall Walks Fitness 50/40 Cal row 50 Sit ups 10 Wall walks
10/02/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP Run 200M 12-9-6 (rx) CTB Pull ups Power Cleans 135/95 Run 200M 12-9-6 Burpee box jump overs 24/20 Front Squats 135/95 Fitness 20 minute AMRAP… Read more »
09/29/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Clean (6×2) Metcon Metcon (Time) 2 Rounds- Performance 25 Hang cleans 115/85 25 Wall balls 30/20 50 Du’s 25 Burpee CTB pull ups Fitness 20 Hang cleans 20 wall balls 75 singles 20… Read more »
09/28/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) 20 minute EMOM- Performance 1. 15/12 cal row 2. 10 DB snatches (heavyish) 5/5 (alt) Fitness 1. 12/10 2. 8 DB snatch
09/27/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (5×3) all reps above 75% Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP- performance Run 200M 15 STO 95/65 Fitness Run 200M 12 STO200=2 points
09/26/2017
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) 30-20-10 Performance Cal row Push ups KB swings 55/35 Fitness Same, scale push ups
09/25/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (1 RM ) Metcon Metcon (Time) Performance 15-12-9 Ring Dips Front Squats 115/75 15-12-9 Box jumps 30/25 Front Squats 115/75 Fitness 12-9-6 Assisted ring dips/DB box dips/push ups FS 12-9-6 Box jumps/step… Read more »
09/18/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Balance (3 reps ) EMOM 8 minutes Overhead Squat (3 reps ) EMOM 8 minutes Metcon Metcon (Time) Performance 35 Burpess 35 CTB 35 KB swings 70/55 35 Thrusters 75/55 35 Burpees Fitness… Read more »