Source Code

CrossFit OC3 – CrossFit Warm-up Bench Press (7 reps ) Every 2:00 5 Rounds 7 Bench Press + 14 Barbell curls Metcon (Time) Performance 20/14 Cal ski 40 wall balls 30/20 20/14 Cal row 40 Pull ups 20/14 Ski 40… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Accessory: 4 Rounds Seated Barbell Strict press (seated on a bench) 20-25 Banded Pull downs 15 Up Right rows (BB) with + 10 Front raise rows 10 Dual DB kick backs +… Read more »

CrossFit OC3 – CrossFit Warm-up Back Squat (9-7-5) Lift: Back Squat: EMOM 12 minutes 1-3 9 reps @ 55% 4 min rest 5-7 7 Reps @ 62% 8 rest 9-11 5 reps @ 70% Metcon (Time) For time 20-20-20 Power… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 20 BMU 40 OHS 95/65 60 Burpee pull ups 80 Wall balls 30/20 2 Mile run Fitness 20 Strict RR, CTB pull ups (big variety here) 40 FS or BS 40 Burpee… Read more »

CrossFit OC3 – CrossFit Metcon (Weight) EMOM 8 minutes 8 narrow grip bench then… Super Set: 3 Rounds: 15-20 paralette push ups 15 barbell curls Metcon (AMRAP – Rounds and Reps) Every 2:00 for 7 rounds (rest 1 min b/t)… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP Performance 50 DU’s 15 T2B 25 DU’s 15 Thrusters Barbell 45/35 Fitness 60 Singles 15 GHDSU, Medball sit ups, reg sit ups, t2Rig 30 Singles 12… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Calories) 30 minute EMOM (:45on/:15off) 1. Ski 2. Bike 3. Row Fitness See above

CrossFit OC3 – CrossFit Warm-up Box Squat (4×7) Metcon (Time) 30-20-10 Performance CTB pull ups Hang Squat snatch 115/75 Fitness pull ups/RR/Jumping Hang power snatch or lighter hang SS

CrossFit OC3 – CrossFit Warm up 10k Run (Time) Max Effort 10k Run

CrossFit OC3 – CrossFit Warm-up Metcon (Weight) Every 2:00 for 5 Rounds 5 Strict Pull ups 5 Heavy Thrusters Metcon (Time) For Time: Performance 60/45 Cal row 30 Dual KB box step overs 24/20 150 DU’s 30 KB Box Step… Read more »