CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (4×10) Metcon Metcon (Time) Performance 40-30-20-10 Cal row Push ups Fitness 25-20-15-10 Cal row Push ups/assisted push ups Cash out- 50 GHDSU for time
Colin Cartee
05/12/2017
CrossFit OC3 – CrossFit Weightlifting Split Jerk (2 rep max ) Metcon Metcon (Time) Performance Run 200M 16 C&J 115/85 20 Burpees Run 200M 14 C&J 115/85 20 Burpees Run 200M 12 C&J 115/85 20 Burpees Run 200M 10 C&J… Read more »
05/11/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) 18 minute TIME CAP 5-4-3-2-1 Squat Snatches *at the END of each set you must perform 25 wall balls 20/14, they will end with 25 wall balls Mens weights: RX+- 135/155/185/205/225 RX-… Read more »
05/10/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (12 minute EMOM ) Minutes 1-4- 5 reps 70-75% Minutes 5-8- 4 reps 75-80% Minutes 9-12- 3 reps 80-85% Metcon Metcon (3 Rounds for time) 3 Rounds- Switch off 500M rows with… Read more »
05/09/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 24 minute AMRAP Performance Run 400M 6 RMU/10 BMU/14 CTB/18 pull ups 21 STO 95/65 Fitness Run 300M 10 assisted pull ups/15 ring rows 15 STO Accessory
05/08/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Power Clean (3 rep max ) Metcon Metcon (Time) Gripapalooza 21-15-9 HPC 135/95 T2B *50 Double unders after each set Fitness HPC Knee raises/double sit ups *75 single unders after each set
05/05/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (4×7) Metcon Metcon (Time) Performance 10-9-8-7….1 Regular DL’s 185/135 HSPU Fitness less weight 2x HSPU for regular push ups
05/04/2017
CrossFit OC3 – CrossFit Warm-up Metcon Ned (Time) 7 Rounds for time: 11 bodyweight Back Squats 1000m RowIn honor of Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, died Nov. 1, 2007To learn more about Ned click hereor… Read more »
05/03/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Metcon (AMRAP – Reps) 5 Minute AMRAP- Snatches RX+ and RX must be squat snatches cannot power and ride down RX+- 185/135 RX- 135/95 Fitness- 95/65 Metcon Metcon (Time) Performance 30/25 Cal row 30… Read more »
05/02/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting 1 Push Press + 1 Push Jerk + 1 Split Jerk Max weight Metcon Metcon (Time) 4 Rounds for time- 15 Burpees 15 CTB pull ups Fitness 12 Burpees 12 pull ups/assisted pull ups/ring… Read more »