CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP- Performance Row 1,000/750M AMRAP reminding time 12 wall balls 20/14 12 box jumps 24/20 5 power cleans 185/135 Fitness 750/500M… Read more »
Colin Cartee
04/28/2017
CrossFit OC3 – CrossFit Warm-up Gymnastics HSW/HSPU Skill Work Metcon Metcon (AMRAP – Rounds and Reps) Performance 4(4 minute) AMRAPS 8 Fronts squats 115/75 8 Box jump overs 24/20 8 Hang cleans 115/75 Fitness Same less weight, lower box *1… Read more »
04/27/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Thruster (2 reps ) 8 minute EMOM Metcon Metcon (No Measure) 12 minute EMOM- SAME MINUTE 10/8 cal row 7 KB swings 70/55 Fitness 8/6 cal row 6 KB swings
04/26/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (5×5) 65-75% Metcon Metcon (Time) Performance 4 Rounds: 26 DB snatch 13/13 50/35 26 wall balls 20/14 Fitness 20 DB snatch 12/12 20 wall balls
04/25/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (7×4) Metcon Metcon (Time) Performance Row 1,000/750M 50 STO 95/65 30 Burpee pull ups Fitness Row 750/500M 40 STO 25 Burpee pull ups
04/24/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance Run 200M 15 Back squats 135/95 50 DU’s Run 400M 15 BS 155/105 100 DU’s Run 800M 15 BS 185/135 150 DU’s Run 400M 15 BS 155/105 100 DU’s Run 200M… Read more »
04/21/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) RX+ 100 Hang Snatch 75/55 100 Double unders 1 mile run 100 Burpees RX 75 Hang snatch 75/55 75 double unders 1,200M run 75 Burpees Fitness 50 hang snatch 100 Singles Run… Read more »
04/20/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (6×2) Metcon Metcon (Time) 5 Rounds 14 OHS 115/75 7 BMU Fitness 14 OHS 14 pull ups/CTB/ring rows
04/19/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (3 rep max FS ) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP- 15/12 cal row 20 push ups Fitness 12/10 cal row assisted push ups
04/18/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting 3 DL’s + 2 Cleans + 1 Jerk Max weight Fitness option- 1 DL + 1 Clean + 1 Jerk Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang… Read more »