CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP (partners) 36/26 Cal bike 16 DB snatch 50/35 (syn) 60′ OHWL (30/30) R/L Fitness 30/24 Cal bike 14 DB snatch 60′ Walking lunge (not overhead)
Source Code
CrossFit – Wed, Feb 28
CrossFit OC3 – CrossFit Clean and Jerk (6×3) Singles Metcon (Time) For time 100/70 Cal Ski 80 wall balls 30/20 60 pull ups 40 Thrusters 95/65 Fitness 80/60 Cal ski 60 Wall balls 50 RR/asst. pull ups 30 Thrusters
CrossFit – Tue, Feb 27
CrossFit OC3 – CrossFit Metcon (No Measure) EMOM 16 minutes 10 Dips 2. 10-12 seated DB military press 3. :40 45/35lb plate ext 4. lateral raises (I,Y,T) :40 Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP 200m run 15… Read more »
CrossFit – Tue, Feb 27
CrossFit OC3 – CrossFit Metcon (No Measure) EMOM 16 minutes 10 Dips 2. 10-12 seated DB military press 3. :40 45/35lb plate ext 4. lateral raises (I,Y,T) :40 Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 50 DU’s 15… Read more »
CrossFit – Mon, Feb 26
CrossFit OC3 – CrossFit Deadlift (3 RM) Metcon (Time) 3 rep max DL WOD: For time 30 DB snatch 50/35 15 Burpee box overs 30/24 30 DB hang C&J 50/35 (15/15) 15 BBJO 60/45 Cal row 15 BBJO 30 DB… Read more »
CrossFit – Fri, Feb 23
CrossFit OC3 – CrossFit Metcon (No Measure) EMOM 10 minutes 15/11 Cal row 3 heavy power cleans (singles) Metcon (Time) Partners 50/40 Cal ski (total) switch however) 100′ Syn FR walking lunges with KB’s 55/35 20 Syn regular burpees (2:… Read more »
CrossFit – Thu, Feb 22
CrossFit OC3 – CrossFit Deadlift (4×6 Deadlift ) Metcon (AMRAP – Rounds and Reps) 12.3 (with pull ups) 18 minute AMRAP 15 Box Jumps 24/20 12 Push Press 115/75 9 CTB pull ups (RX+ 6 BMU) Fitness 15 Box jumps… Read more »
CrossFit – Wed, Feb 21
CrossFit OC3 – CrossFit Metcon (Time) 200/150 Cal ski 1.5 mile run 200/150 cal bike Fitness do less
CrossFit – Wed, Feb 21
CrossFit OC3 – CrossFit Metcon (Time) 200/150 Cal ski 100 Wall balls 30/20 200/150 cal row Fitness do less
CrossFit – Tue, Feb 20
CrossFit OC3 – CrossFit Accessory Accessory: 3 Rounds: 12-15 Inc DB bench press 12-15 Elbows pinned BB curls 12 Cross body peck flys (per side) 10 SA DB curls (slow and controlled) seated Max set 2x (when finished with work… Read more »