CrossFit OC3 – CrossFit Warm-up Front Squat (5×5) 75-81% Metcon (Time) 50/40 Cal row 25 KB step overs 24/20 55/35 15 BMU Rest 2 minutes Do it again in reverse Fitness 40/30 Cal row 20 KB step overs (lower KB)… Read more »
Source Code
10/28/2021
CrossFit OC3 – CrossFit Warm-up Front Squat (5×5) 75-81% Metcon (2 Rounds for time) For time: Performance 50/40 Cal row 25 KB box step overs 24/20 (55/35) 15 BMU Rest 2 minutes DO it again backwards Fitness 40/30 Cal row… Read more »
10/25/2021
CrossFit OC3 – CrossFit Warm-up Push Jerk (6-6-4-4-2-2) Metcon (AMRAP – Reps) 5×2:00 AMRAPS (no rest) Performance 15 pull ups (buy in) remaining time Max power snatch 135/95 Fitness 15 Jumping pull ups/RR Remaining time Max power snatches *** Each… Read more »
10/22/2021
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 32:00 EMOM Performance 1. 15/11 cal ski 2. 5 Power snatch 145/100 3. 15 Burpee bar hops 4. 15 Heavy KB swings 70/55 Fitness 1. 13/9 Cal ski 2. 5 Power… Read more »
10/21/2021
CrossFit OC3 – CrossFit Warm-up Super Set Lift: Super set Bench press (4 Rounds: 10 reps Bench 15 Def Push ups (paralettes– feet on box) Metcon (Time) WOD: 4 Rounds Performance 25/18 cal row 20 DB snatches 50/35 10 single… Read more »
10/20/2021
CrossFit OC3 – CrossFit Warm-up Push Press (10 minute EMOM 4 reps ) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 2000/1500M bike buy in remaining time: AMRAP of: 9 pull ups 3 C&J 205/145 Fitness 2000/1500M bike… Read more »
10/19/2021
CrossFit OC3 – CrossFit Warm-up Back Squat (5×3) Back Squat (Tempo) 5×3 (1 Second descend, 1 Second pause- Explode out of bottom) not sure on %’s go by feel 17.5 CF Open WOD (Time) 17.5 CF Open WOD 10 rounds… Read more »
10/18/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: 3 Rounds for time Performance Part 1- 400M run Part 2- 500/400M row *** Then switch (both will run and row each round) 50 Syn Wall balls 20/14 25 Syn T2B… Read more »
10/15/2021
CrossFit OC3 – CrossFit Warm-up Split Jerk (1 rep max ) Metcon (Time) 10×2:00 blocks Performance 15/11 Cal row 9 Thrusters 75/55 3 D-Ball OS Fitness 12/8 Cal row 9 Thrusters 3 D-Ball *** rest the remaining time in the… Read more »
10/14/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 2 Rounds: Performance 1 Mile run 100 Burpees 100/70 Cal bike Fitness 1200M run 75 Burpees 75/60 Cal bike *** You may need to switch up the bike a little to make sure… Read more »
