Colin Cartee

CrossFit OC3 – CrossFit Warm-up Weightlifting Squat Clean (1 Rep Max ) Metcon Metcon (Time) Performance Row 500M THEN…. 3 Rounds- 10 Squat cleans 135/95 20 10M runs (20 touches of the line, they should ALWAYS end where they began)… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Power Snatch (EMOM 10 minutes ) Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP- 8 OHS 115/75 12 CTB pull ups Fitness 8 OHS 12 pull ups/ring rows or some combo ***… Read more »

CrossFit OC3 – CrossFit Warm-up Gymnastics Handstand Push-ups (EMOM 10 minutes ) 5 Kipping + 2 strict Metcon Metcon (Time) “Ouchy” 12-9-6-3-6-9-12 Deadlifts 185/135 Box jump overs 24/20 Burpees Fitness 12-10-8-6-4-2 Deadlifts Box jumps Burpees

CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (5×5) 82-85% Metcon Metcon (Time) RX+- 3 Rounds: 7 Ring Muscle ups 35 Wall balls 20/14 RX 3 Rounds 14 Ring dips 35 Wall balls 20/14 Fitness 3 Rounds: 14 assisted RD/… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Performance 40 minute AMRAP- Partner WOD 1,200/900M row (must split 200/150) 150 Double unders (split however) 30 Clean and Jerks 135/95 Fitness 30 Minute AMRAP 1,000/800M rows (split… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (1 Rep Max ) Metcon Metcon (Time) partner WOD- Switch off rounds- 7 rounds EACH- (total 14 RD’s) 15/12 Cal row 7 Deadlifts 205/145 7 Burpee bar hops Fitness 6 Rounds each 12/10… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (Drill Work ) Metcon Metcon (Time) 2 Rounds- 20 Snatches 75/55 20 T2B 20 SDHP 75/55 20 Bar hops (O&B=1) Fitness 15 Snatches 30 Sit ups 15 SDHP 15 Bar hops (O&B=1)

CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (3×8 at 72% Across ) Metcon Metcon (3 Rounds for time) 3 Rounds- EACH for time- 35/25 Cal row 12 Power cleans 155/105 12 back squats 155/105 Fitness 25/20 cal row 12… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (3-3-3-6-6-6) Metcon Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP- 50 DU’s 10 Pull ups 10 Box jumps 24/20 Fitness 70 Single unders 10 assisted pull ups/ring rows 10 box jumps/step… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon TNT WOD #2 (Time) For Time 25 Front Squats 10 Burpees 25 Wall balls 20/14 10 Burpees 25 STO (Shoulder to Overhead) 10 Burpees 50 KB swings 50/35 10 Burpees 25 STO 10 Burpees… Read more »