CrossFit OC3 – CrossFit Open Gym Warm-up (Checkmark) Warm-up 5 minutes for quality 1:00 row 10 Sotts press w/ PVC pipe 15 med ball jumping squats *Don’t rush the warm-up. Execute each movement with a focus on quality Snatch Technique… Read more »
Source Code
CrossFit – Thu, Aug 10
CrossFit OC3 – CrossFit Open Gym Warm-up (No Measure) 1 Minute on each Glute Roll Quad Roll Hamstring Roll Roll over to V sit Cat Cow Squat to Stand Inch Worms Metcon (Partners) (Time) Partner 1: Calories on Bike Partner… Read more »
CrossFit – Wed, Aug 9
CrossFit OC3 – CrossFit Open Gym Warm-up (Checkmark) Warm-Up 3 sets 15/12 Cal row 10/10 Cossack Squat 20 Banded Face Pulls 15 V-ups Deadlift (6 sets of 4 reps @ 65-75% or RPE 6-7 *Rest 2:00 between sets RPE 6:… Read more »
CrossFit – Tue, Aug 8
CrossFit OC3 – CrossFit Open Gym Warm-up (Checkmark) 5 minutes for quality 15/12 cal bike 10/10 Cossack Squat 6/6 dumbbell overhead squat (light) 4 inch worms *Don’t rush the warm-up. Execute each movement with a focus on quality Push Press… Read more »
CrossFit – Mon, Aug 7
CrossFit OC3 – CrossFit Open Gym Warm-up (No Measure) 3x 15/12 Cal Ski 5 Jump Knee Tucks 10/10 Single Arm DB Upright Row :30 Hollow Hold Lift: Back Squat (4 sets :40 max reps @ 70% * rest 2:00 between… Read more »
CrossFit – Fri, Aug 4
CrossFit OC3 – CrossFit Push Jerk (EMOM 8 minutes 4 Push Jerk ) Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP Performance 200M run 8 Overhead Squat 135/95 16 Burpees to target Fitness 200M run 8 OHS, FS or… Read more »
CrossFit – Thu, Aug 3
CrossFit OC3 – CrossFit Sumo Deadlift (4×8 Sumo DL (work up) ) Metcon (Time) 2 Rounds: Rd 1 Ski or Bike (Rd 2 youll do other machine) 60/45 cal (ski/bike) 30 Box jump overs 30/24 15 Power snatch 125/85 Fitness… Read more »
CrossFit – Wed, Aug 2
CrossFit OC3 – CrossFit Front Squat (5×5 78-80% across ) Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 4-8-12-16-20… Thrusters 75/55 30 DU’s Fitness Same scheme 40 Singles
CrossFit – Tue, Aug 1
CrossFit OC3 – CrossFit Accessory Lift: Back Work: 12-15 BB RDL’s 15 Dual BB rows 15 BB shrugs Metcon (Time) For time Performance 800M run 60 T2B 40 Wall balls 30/20 20 BMU Fitness 600M run 50 T2Rig, TAH, GHDSU… Read more »
CrossFit – Mon, Jul 31
CrossFit OC3 – CrossFit Metcon (10 Rounds for time) “Fair Kick Off” Performance 10 Rounds each for time (rest 1:00 b/t) 15/11 Cal row 10 Burpee box overs 30/24 5 C&J 185/135 Fitness 8 Rounds: (R-1:00) 12/9 Cal row 8… Read more »