CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (6×2) Metcon (Time) Performance 100 cal row 100 hang cleans 115/85 100 wall balls 20/14 Fitness 75 75 75 Metcon
Colin Cartee
11/25/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (EMOM 10 minutes- 2 reps ) 80%+ Metcon Metcon (Time) Performance 3 Rounds 20 pull ups 16 box jump overs 24/20 12 Ball OS (heavy) 8 FS 155/105 Fitness 16 pull ups… Read more »
11/23/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Performance 16 minute AMRAP 15 WB’s 20/14 10 T2B 5 Hang Power cleans 165/115 Fitness 15 WB’s 10 leg raises/v-ups/15 sit ups 5 hang cleans 5 minute Rest… Read more »
11/22/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (EMOM 10 minutes 2 reps) Metcon Metcon (Time) Performance 21-15-9 Deadlifts 255/175 Burpee bar hops Fitness Deadlifts Burpee bar hops
The Total Nutrition Makeover
CrossFit OC3 got a total nutrition makeover this past weekend! We introduced our new nutritionist, Laurie Busching, RDN, LD of Laurie Busching Nutrition, and meal prepper, Gerard Gaona of Stackdfit Meals. We are pretty excited about the value these two… Read more »
11/21/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (5×1) All reps at 90%+ Metcon Metcon (Time) Performance 2 Rounds- 54/45 Cal row 27 FS 95/65 18 CTB 90 DU’s Fitness 2 Rounds- 42/35 Cal row 21 FS 14 Pull ups/assited… Read more »
11/18/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) partner WOD- 25 minute AMRAP- Performance 30 cal row (partner holds BB in FR) 30 back squats 135/95 30 Burpee bar hops (total, not together) Fitness 30 Cal… Read more »
11/17/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting 3 Po. Snatch 75-78-81-84-87%- 5×1 3 position snatch- 1. Below knee (1 second pause, 2. Mid thigh (1 second pause) 3. Hips (no pause, just snatch) Metcon Metcon (Time) 5 Rounds- Run 200M 7… Read more »
11/16/2016
CrossFit OC3 – CrossFit Warm-up Gymnastics SKILL Muscle ups/Ring Dips/HSPU Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP Performance 12 Wall balls 30/20 12 Deadlifts 185/135 12 T2B fitness 10 Wall balls 10 Deadlifts 10 v-ups/leg raises/20 sit… Read more »
11/15/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press + Push Jerk 6 Minute EMOM- 3 PP+2 PJ Metcon Metcon (Time) 4 RFT Performance 15 Pull ups 10 C&J 155/105 15 Box jump OVERS 24/20 Fitness 15 assisted/regular pull ups 10… Read more »
