CrossFit OC3 – CrossFit Hang Power Snatch (EMOM 10 minutes 3 Hang Power Snatch ) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 15 Wall balls 20/14 30 DU’s Fitness 15 Wall balls 45 Singles
Source Code
CrossFit – Mon, May 29
CrossFit OC3 – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,… Read more »
CrossFit – Fri, May 26
CrossFit OC3 – CrossFit Metcon (Time) Performance 200M run 30 KB swings 70/55 20 Burpee pull ups 600M run 30 20 1200M run 30 20 1600M run 30 20 Fitness 200M run 20 15 400M run 20 15 600M run… Read more »
CrossFit – Thu, May 25
CrossFit OC3 – CrossFit Accessory Back Work: 3 Rounds: 12-15 Upright rows 12-15 Dual DB rows (chest supported on inc bench) 12-15 Lateral raises (24/30 reps total, heavy then light) Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance… Read more »
CrossFit – Wed, May 24
CrossFit OC3 – CrossFit Front Squat (Lift: Front Squat 50 reps @ 72% across (min 5 reps) ) Metcon (Time) For time Performance Buy in… 1000M ski then… 2 Rounds: 30 Power snatches 95/65 50 Wall balls 30/20 Fitness 800M… Read more »
CrossFit – Tue, May 23
CrossFit OC3 – CrossFit Accessory Accessory work: 4 Rounds: 10-15 reps seated Inc DB curls (dual) 12-15 reps Dips or 20 box dips 10-15 Barbell weighted curls 20-25 reps banded pull downs Metcon (Time) Performance 20 Pull ups 600M run… Read more »
CrossFit – Mon, May 22
CrossFit OC3 – CrossFit Hang Power Clean (Lift: EMOM 8 minutes 5 HPC ) Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP Performance 12 Box jump overs 24/20 12 DB snatch 50/35 6 SA Devil press (3/3) Fitness 12… Read more »
CrossFit – Fri, May 19
CrossFit OC3 – CrossFit Metcon (Time) 2 mile run Into… 300 DU’s 300 air squats *split however Into… 2 mile run Fitness Less than 2 miles Into… 300 singles 200 air squats Into… Less than 2 miles
CrossFit – Thu, May 18
CrossFit OC3 – CrossFit Bench Press (Lift: bench press 5×10 Super set with paralette push ups (feet on box) ) Metcon (Time) EMOM 20 minutes 1. 17/13 cal row 2. Max T2B Fitness 1. 14/10 row 2. Max GHDSU, T2Rig,… Read more »
CrossFit – Wed, May 17
CrossFit OC3 – CrossFit Deadlift (Lift: dead lift from 45lb plate 5×5 (across) ) Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 18 wall balls 30/20 16 KB swings 70/55 12 box jumps 30/24 Fitness Same, less weight… Read more »