CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (5×6 ) 5 Rounds- Every :90 seconds perfect 6 Fronts squats (from the floor) at 75% Metcon Metcon (AMRAP – Rounds and Reps) WOD- 9 minute AMRAP 6 Clean and Jerks 165/115… Read more »
Colin Cartee
09/16/2016
CrossFit OC3 – CrossFit Warm-up Metcon Lift Up Luke (AMRAP – Rounds and Reps) 5-Minute AMRAP: 4 Power Cleans, 155# / 105# 24 Double Unders 10 Pull-upsTo learn more about Lift Up Luke click here Metcon Metcon (AMRAP – Rounds… Read more »
09/15/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Snatch (6×2) Metcon Metcon (Time) 16-14-12-10-8-6-4-2 KB snaches 70/55 (each arm counts as a rep) Pistols (each leg counts as a rep) Run 200M after each round Fitness KB snatches Pistol ast./20 air… Read more »
09/14/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (3 reps ) EMOM 10 minutes – 3 reps Metcon Metcon (Time) WOD- 3 Rounds FT- 500M row 30 push ups 20 T2B Fitness 500M row 30 push ups 20 Leg raises/30… Read more »
09/13/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (Max reps) Indicate weight used in comments Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP- 5 Power cleans 135/95 10 KB swings 55/35 Fitness 5 Power cleans 10 KB swings
09/12/2016
CrossFit OC3 – CrossFit Warm-up Metcon Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed… Read more »
09/09/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (4×8) Metcon Metcon (Time) 10 Rounds FT- 4 Burpees 3 power snatches 135/95 2 Thrusters 135/95 Fitness 8 Rounds FT- 4 Burpees 3 power snatches 2 Thrusters
09/08/2016
CrossFit OC3 – CrossFit Warm-up Metcon Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run… Read more »
09/07/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (2 Rep Max) Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 10 WB’s 30/20 20 Sit ups 30 Double unders Fitness 10 WB’s 20 sit ups 40 single unders
09/07/2016
CrossFit OC3 – CrossFit Warm-up Metcon Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run… Read more »
