CrossFit OC3 – CrossFit Accessory Lift: accessory 4 rounds DB upright rows (15-20) Dual DB rows bent over Pendlay rows Metcon (3 Rounds for time) 3 rounds each for time (rest 2 minute) 28/20 cal ski 21 CTB pull ups… Read more »
Source Code
CrossFit – Mon, May 15
CrossFit OC3 – CrossFit Back Squat (1 RM ) Metcon (Time) Performance 1000M run 80 back squats 115/75 60 hang cleans 115/75 400M run 20 hang snatches Fitness 800M run 60 BS 50 hang cleans 300M run 10 hang snatches
CrossFit – Fri, May 12
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP Performance 200M run 12 Hang snatch 105/70 12 Burpee bar hops Fitness Same, less weight on barbell 18:00-24:00 est a 3 rep max hang snatch Hang Snatch… Read more »
CrossFit – Thu, May 11
CrossFit OC3 – CrossFit Metcon (Time) Machine teams of 3 750/600 Calories on all 3 machines. You can all 3 work at the same time. You can switch whenever and however you’d like. The machines just need to say 750/600…. Read more »
CrossFit – Wed, May 10
CrossFit OC3 – CrossFit Front Squat (Lift: Front Squat EMOM 12 minutes (no rest) 1-4 9 reps 53-55% 5-8 6 reps 64-67% 9-12 3 reps 75-80% ) Metcon (Time) 3 Rounds Performance 30 T2B 10 Squat cleans 225/155 Fitness 30… Read more »
CrossFit – Tue, May 9
CrossFit OC3 – CrossFit Accessory Accessory Arms: max reps incline DB curls into…. max reps banded curls then… 12-15 overhead tricep ext into… max reps plate ext then… 15-20 barbell curls 12-15 dips Metcon (AMRAP – Rounds and Reps) 13… Read more »
CrossFit – Mon, May 8
CrossFit OC3 – CrossFit Metcon (Time) Murph Prep Performance 1 Mile run 10 rounds of cindy 1 mile run 30 C&J 135/95 30 CTB pull ups 1 mile run Fitness 1200M run 8 rounds of cindy 1200M run 25 C&J… Read more »
CrossFit – Fri, May 5
CrossFit OC3 – CrossFit Metcon (Time) Performance 25 C&J 135/95 50 Burpee bar hops 50 Box jumps 24/20 1.5 Mile run 50 Box jumps 24/20 50 Burpee bar hops 25 C&J 135/95 Fitness 20 C&J 40 Burpee bar hops 40… Read more »
CrossFit – Thu, May 4
CrossFit OC3 – CrossFit Accessory Accessory back work: 4×10 chest supported rows (DB) 4×10 reverse grip upright rows 4×15 Body barbell rows Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP Performance 7 Front squats 135/95 45 DU’s 12 CTB… Read more »
CrossFit – Wed, May 3
CrossFit OC3 – CrossFit Back Squat (4×9 75-77% across ) Metcon (Time) For Time Performance 75 T2B 75 KB swings 70/55 25 T2B 25 KB swings 70/55 Fitness 75 GHDSU, TAH, T2Rig 75 KB swings 25 25