CrossFit OC3 – CrossFit Bench Press (5-7 reps ) Chest work 12 minutes 5-7 Bench press 10-12 push ups Metcon (AMRAP – Rounds and Reps) 18 minute mover 15/12 Cal machine (you choose) 15 Air squats 15 KB swings 55/35… Read more »
Source Code
CrossFit – Wed, Mar 13
CrossFit OC3 – CrossFit Back Squat (10×3) Metcon (Time) For time 42-30-18 (Female cals: 30/20/10) Bike cals DB snatch 50/35 Burpees over DB Fitness 35-25-15 (female cals 28/21/10) Bike cals DB snatch Burpees over DB
CrossFit – Tue, Mar 12
CrossFit OC3 – CrossFit Metcon (No Measure) LIft: 3 Rounds: Max set dips into… 45/35lb plate ext (max set) 15/15 Delt raises (45degree angle) Max set barbell skull crushers Max set Standing DB upright rows Metcon (AMRAP – Rounds and… Read more »
CrossFit – Mon, Mar 11
CrossFit OC3 – CrossFit Metcon (Time) EMOM 7 minutes 1 Round of DT Metcon (Time) For time Performance 1000M row 50 Burpee CTB pull ups Fitness 1000M row 40 Burpee pull ups
CrossFit – Fri, Mar 8
CrossFit OC3 – CrossFit FNL (No Measure) 24.2
CrossFit – Thu, Mar 7
CrossFit OC3 – CrossFit Metcon (Time) “Death Toll” 10 Rounds: Performance 80′ Walking lunge (holding KB 55/35) 8 Burpee box overs 30/24 16 Wall balls 30/20 Fitness 8 Rounds: 80′ WL 8 Burpees over box 16 Wall balls
CrossFit – Wed, Mar 6
CrossFit OC3 – CrossFit Deadlift (5×5) Iift: 5×5 Deadlift between sets 8-12 Back ext Metcon (Time) 3 Rounds for time Performance 25/18 Cal ski 75 DU’s 15 STO 95/65 Fitness 20/15 Cal ski 100 Singles 15 STO
CrossFit – Tue, Mar 5
CrossFit OC3 – CrossFit Accessory Accessory work: 3 Rounds 15 DB bench 21s (curls) with barbell 12-15 Slow DB push ups (feet on bench) Max set of DB curls Metcon (No Measure) 18 minute EMOM Performance 7 Unbroken C&J 135/95… Read more »
CrossFit – Mon, Mar 4
CrossFit OC3 – CrossFit Front Squat (EMOM 10 minutes 4 reps at 72-76% across ) Metcon (Time) For time 36-24-12 Performance Hang snatch 95/65 T2B Fitness Hang snatch T2rig, GHDSU, TAH
CrossFit – Fri, Mar 1
CrossFit OC3 – CrossFit Back Squat (4×7) Tempo Back squats 3 second descend 1 second pause at bottom 4×7 Pick a weight and stay. Tough to give %, feel it out. Metcon (Time) 2 Rounds: 25 hang cleans 155/105 25… Read more »