CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (SKILL WORK ) Metcon Metcon (AMRAP – Rounds and Reps) 5 (4) Minute AMRAPS- 1 minute Rest 3 Power cleans 155/105 5 Burpees 7 Back Squats 155/105 Fitness Same reps, less weight *Start… Read more »
Colin Cartee
03/30/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (12×3) Metcon Metcon (Time) 2 Rounds: 30/25 Cal row 30 KB swings 70/55 30 T2B 30 STO 75/55 Fitness 25/20 Cal row 25 KB swings 25 leg raises/v-ups 25 STO *** RX+… Read more »
03/29/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (6×1) 3 second pause at bottom Metcon Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP- Performance 12 Box jumps 24/20 8 Deadlifts 225/155 Fitness Lower box, less weight
03/28/3017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance Run 800M 35 Wall balls 20/14 15 Clean and Jerks 135/95 Run 400M 35 Wall Balls 15 C&J Run 800M Fitness Run 400M 30 wall balls 15 C&J Run 400M 30… Read more »
03/27/3017
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (1 complex EMOM) 8 minute EMOM- 1 SS+3 OHS Metcon Metcon (Time) 1-10 Performance Power snatch 95/65 pull ups OHS 95/65 Fitness same scheme less weight, assisted pull ups
03/24/2017
CrossFit OC3 – CrossFit Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap
03/23/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (5×5) 77-80% Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP- 12 Pull ups 9 STO 115/85 6 Heavy D-Ball OS Fitness 12 assisted pull ups/ring rows 9 STO 6 Heavy… Read more »
03/22/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) 5 Rounds: 15 power snatch 95/65 25 Wall balls 20/14 15 Burpee bar hops Metcon Metcon (Time) 3.5K row or 3K row
03/21/2017
CrossFit OC3 – CrossFit Warm-up Accessory Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
03/20/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Thruster (2 Rep Max ) Metcon Metcon (Time) 25-20-15-10-5 50-50-50-50-50 Thrusters 95/65 Double unders