CrossFit OC3 – CrossFit Accessory Accessory Back: 4 Rounds 10 Pendlay rows 10/10 Reverse grip rows into… regular rows (with barbell and bent over) 10 strict pull ups Metcon (Time) 3 Rounds: Performance 1000M run 50 KB swings 55/35 50… Read more »
Source Code
CrossFit – Mon, Jun 12
CrossFit OC3 – CrossFit Front Squat (EMOM 8 minutes ) Lift: Front Squats EMOM 8 minutes 1-4 8 reps @ 60% 5-8 4 reps @ 75% Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP Performance 3.6.9.12…. T2B Thrusters 115/75… Read more »
CrossFit – Fri, Jun 9
CrossFit OC3 – CrossFit Snatch (1 rep ) 8 minutes to est. Metcon (Time) For Time: Performance 400M run 30 Pull ups 60 wall balls 30/20 800M run 60 wall balls 30/20 30 Pull ups 400M run fitness 300M run… Read more »
CrossFit – Thu, Jun 8
CrossFit OC3 – CrossFit Metcon (Checkmark) 40 minute EMOM 16/12 Cal ski 6 dual devil press 50/35 16/12 Cal bike 50′ Walking lunges with KB 70/55 (25/25′) fitnes same, less cals and weight
CrossFit – Wed, Jun 7
CrossFit OC3 – CrossFit Accessory Accessory arms: 4 Rounds: 12-15 Dips or 20 box dips Max reps dual DB curls (light) Max reps barbell skull crushers (overhead) 10/10/10 3 Weights Hammer curls (drop set) Metcon (AMRAP – Rounds and Reps)… Read more »
CrossFit – Tue, Jun 6
CrossFit OC3 – CrossFit Overhead Squat (5×5) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
CrossFit – Mon, Jun 5
CrossFit OC3 – CrossFit Push Press (8×3) Lift: 8×3 Push Press (work up) Super set with 25 Hand release push ups (every other push press set, total 100 push ups) Metcon (Time) 3 Rounds FT: Performance 30/22 Cal row 20… Read more »
CrossFit – Fri, Jun 2
CrossFit OC3 – CrossFit Metcon (Time) Friday 06/02 Performance For time 3 mile run ***every 1/2 mile drop down (I will mark spots) and do 50 air squats and 25 Burpees Fitness Do less running or do 25 air squats… Read more »
CrossFit – Thu, Jun 1
CrossFit OC3 – CrossFit Back Squat (Back Squat: 4×7 75% across) Metcon (No Measure) 20 minute EMOM 16/12 Cal bike 16/12 Cal row Fitness do less
CrossFit – Wed, May 31
CrossFit OC3 – CrossFit Accessory Lift: back work 3 Rounds RDL’s (bar at knee height) (heavy) 10 reps Bent over DB reverse flys (10/10) heavy/light 10/10 Barbell reverse/regular grip rows Metcon (Time) For time Performance 50/40 Cal row 40 T2B… Read more »