Source Code

CrossFit OC3 – CrossFit Warm-up Deadlift (6-6-4-4-2-2) Lift: Deadlift (stand on 2-4″ riser) 6-6-4-4-2-2 (work up) Metcon (Calories) 4×5:00 AMRAPS (no rest) Performance 24 Wall balls 30/20 16 Hang cleans 125/85 8 STO 125/85 Remaining time in 5 minutes: Max… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: (chest and Biceps) 4×12 Slow def push ups (feet on box and hands on dumbbells) 4×12 Hammer curls (SLOW, alt arms) 4×12 narrow grip bench 4×12 barbell curls Metcon… Read more »

CrossFit OC3 – CrossFit Warm-up Squat Clean (2 heavy reps ) EMOM 8 minutes Metcon (Time) 10 rounds: Performance 20 DU’s 10 Pistols (alt, 5/5) 1 HEAVY squat clean (90%+) Fitness 30 singles 10 asst. pistols or 15 air squats… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: 3×12 Single arm DB rows (knee on bench) 3×10 Double under BB row (slightly bent over torso) 3×15 Dual DB reverse flys (bent over) Metcon (AMRAP – Rounds and… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) BLACK BOOK WOD: Here it is! I’ve teased it for years now. Finally have the nuts to program it. 10 Rounds for time: Performance 400M run 50 Wall balls 20/14 Fitness WAY less… Read more »

CrossFit OC3 – CrossFit Warm-up Bench Press (15-12-9-6-3) Metcon (Time) 3 Rounds: Performance 25 T2B 75 DU’s 10 Power cleans 185/135 Fitness 25 GHDSU, TAH, Medball sit ups 100 single unders 10 Power cleans

CrossFit OC3 – CrossFit Warm-up Snatch complex (max weight) Lift: 1 High Hang + 1 Low Hang (below knee) + 1 regular snatch (all reps squat, unbroken) Scaled lift: 2 Hang snatch + 2 OHS Metcon (Time) For Time: Performance… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory Arms: 4×10 curls (single arm) No momentum 4×25 Banded pull downs 4×15 barbell curls 4×25 Bench or box dips (don’t roll shoulders forward) Metcon (Time) Partner WOD: Performance 80/60 Cal… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) “The Separator” 3 Rounds: Performance 1000M run 15 Squat cleans thrusters (clusters) 135/95 30 Burpee bar hops Fitness 800M run 12 clusters 20 Burpee bar hops

CrossFit OC3 – CrossFit Warm-up Back Squat (4×15) Back Squat: Partner up 4×15 reps (62-68% across) Partner A will begin on BS. Once you have finished their 15 reps you will immediately get on a bike erg and slowly bike… Read more »