CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 30/25 Cal row 30 DB snatch 50/35 (15/15) 30 T2B 30 DB snatch 50/35 (15/15) 30/25 Cal row Fitness 25/20 Cal row 30 DB snatch 40 leg raises/40 inverted or floor toes… Read more »
Colin Cartee
08/30/2017
CrossFit OC3 – CrossFit Warm-up Metcon Braswell (AMRAP – Rounds and Reps) HERO WOD! 40 minute AMRAP- “Braswell” 12 Burpees 9 Hang Power Cleans 95/65 18 Wall Balls 20/14 Run 200M with KB 55/35 Fitness option #1- 30 minute AMRAP… Read more »
08/29/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Squat Clean (2 reps ) Metcon Metcon (AMRAP – Reps) 10 minute AMRAP- RX+ 2/2 RMU/Squat cleans 185/135 4/4 6/6 8/8…….etc Performance (RX) 4 CTB 2 SC’s 155/105 8 CTB 4 SC’s 12 6… Read more »
08/28/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (4×4) Metcon Metcon (Time) 4 Rounds Performance 15 OHS 95/65 25 ab-mat sit ups 15 SDHP 95/65 Fitness 12 OHS 20 Sit ups 12 SDHP
08/25/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (5×3) 75%+ Metcon Metcon (Time) “The Dude” performance 800M run 21-15-9 Back squats 155/105 T2B 800M run Fitness 400M run 18-12-9 Back squats Double sit ups or leg raises 400M run
08/24/2017
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon (Time) 3 Rounds- Performance 20 Pull ups 20 KB swings 70/55 20/15 cal row Fitness 15 Assisted pull ups/ring rows 15 KB swings 15/12 Cal row
08/23/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Mind Eraser Performance 20 minute AMRAP- 7 Power cleans 135/95 7 Burpee bar hops 200M run Fitness On the Board!
08/22/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (5×4) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP- Performance 12 Hang snatches 95/65 12 Box Jump overs 24/20 Fitness 10 hang snatches 10 box jump overs
08/21/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (EMOM 10 minutes ) Metcon Metcon (2 Rounds for time) 2 Rounds- 1:1 rest 30/20 Cal row 10 C&J 135/95 15 Front Squats 135/95 Fitness 25/15 Cal row 10 C&J 15… Read more »
08/18/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Performance 12 minute AMRAP- Run 200M 12 box jumps 24/20 12 STO 135/95 Rest 3 minutes 12 minute AMRAP Run 200M 36 DU’s 12 Thrusters 95/65 Fitness On… Read more »