CrossFit OC3 – CrossFit Power Snatch (5×3 (work up, singles) ) Metcon (Time) For Time Performance 42/30/18 hang snatch 95/65 Box jump overs 24/20 Cal row (ladies cals- 30/20/10) Fitness 35/25/15 Hang snatch Box jump overs or step overs cal… Read more »
Source Code
CrossFit – Mon, Feb 27
CrossFit OC3 – CrossFit Bench Press (1 rep max ) TNT WOD (Time) (Youneed to write down or put into wodify EXACTLY how you scaled it the first time. YOU will need to do that again, to get full points,… Read more »
CrossFit – Fri, Feb 24
CrossFit OC3 – CrossFit OPEN WORKOUT #2 (No Measure)
CrossFit – Thu, Feb 23
CrossFit OC3 – CrossFit Weightlifting Bench Press (4×12 ) Super set with max slam ball push ups (Rx ft on box and minimum of 10 reps) Metcon (Calories) WOD: 20:00 2 minutes Bike 2 minutes Ski *** Share machines and… Read more »
CrossFit – Wed, Feb 22
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD: Performance 18 minute AMRAP 5 Synchro Squat Cleans 165/115 10 Synchro KB swings 70/55 35 Simultaneous DU’s 18:00-25:00 Find your 2 rep max Squat clean Fitness 5 Syn… Read more »
CrossFit – Tue, Feb 21
CrossFit OC3 – CrossFit Accessory Accessory Arms: 4 Rounds: 12-15 French Press (Not coffee dumbass) 12 Incline bench DB curls (sametime) 20-25 banded pull downs 12-15 DB curls Gas Out: 2 ROunds Max dips (dip bar or bench dips) Max… Read more »
CrossFit – Mon, Feb 20
CrossFit OC3 – CrossFit Metcon (Time) 8×4:00 Performance 17/12 Cal row 15 Burpee bar hops 12 Thrusters 115/75 Fitness 15/10 cal row 12 Burpee bar hops (or reg burpees) 9 thrusters *** Need to finish with at least :45 of… Read more »
CrossFit – Fri, Feb 17
CrossFit OC3 – CrossFit OPEN WORKOUT #1 (No Measure)
CrossFit – Thu, Feb 16
CrossFit OC3 – CrossFit Power Snatch (Lift: 7 Rounds: :30on/:30off Power snatch 135/95 ) *** If you are doing the open workout, you may want to skip this, just in case there are snatches tomorrow. Metcon (Time) 4 Rounds: 30… Read more »
CrossFit – Wed, Feb 15
CrossFit OC3 – CrossFit Accessory LIft: Arms 3×12 Seated incline DB curls (sametime) 3×15 DB kick backs into… 10-15 DB over head ext. 3×12 Hammer curls (HEAVY, per arm) slow 3×15 banded pull downs finisher: max reps (2 sets) Banded… Read more »