Colin Cartee

CrossFit OC3 – CrossFit Metcon CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (5-4-3-2-1) RX Touch N Go Metcon Metcon (Time) Performance 30-20-10 GHDSU STO 115/75 50 DU’s Fitness 50-40-30 Regular sit ups 25-15-10 STO 75 single unders each round

CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 24 Minute AMRAP 21 Wall Balls 20/14 15 Burpee pull ups (wrist at the bar) 9 Front Squats 135/95 Fitness 20 minute AMRAP 15 Wall balls 10 Burpees… Read more »

CrossFit OC3 – CrossFit Warm-up Gymnastics EMOM 10 minutes 1. 8 HSPU 2. 3 Ring MU’s Metcon Metcon (Time) 4 Rounds for time 250/200M row 15 DL’s 185/135 20 Push ups Fitness 250/200M row 15 DL’s 15 push ups assisted

CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (2 reps ) 5 rounds every :90 seconds Metcon Metcon (Time) Performance For time 25 C&J’s 115/85 25 T2B 50 Box jumps 24/20 25 T2B 25 C&J Fitness Same reps, try… Read more »

CrossFit OC3 – CrossFit CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) 5 Rounds for time Run 400M 15 Burpees 25 Wall balls 20/14 Fitness Run 300/200M 10 Burpees 15 Wall balls Accessory

CrossFit OC3 – CrossFit Weightlifting Back Squat (3×10) Metcon Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP- 8 power cleans 155/105 8 CTB 40 Double unders Fitness 8 Power cleans 8 pull ups/ring rows 60 Single unders

CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (3×10) Metcon Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP- 8 power cleans 155/105 8 CTB 40 Double unders Fitness 8 Power cleans 8 pull ups/ring rows 60 Single unders

CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (1 RM) Metcon Metcon (Time) WOD- 4 Rounds For time 12 Squat snatches 95/65 50 double unders Run 400M Fitness 12 OHS or Power snatches 75 Singles Run 400M