CrossFit OC3 – CrossFit Deadlift (LIft: Deadlift 6-6-4-4-2-2 (work up in weight) ) (Deadstop at bottom, NO TouchNGo) Metcon (Time) For Time Performance 500/400M Row 35 Wall balls 30/20 35 Box jump overs 24/20 500/400M row 35 Box jump overs… Read more »
Source Code
CrossFit – Mon, Dec 19
CrossFit OC3 – CrossFit Metcon (AMRAP – Reps) Lift: Two Tabatas at ONCE. You will switch off movements. You will go from snatch to bike until both are done. 8 rounds of each. 8 Rounds of each (16 total rounds):… Read more »
CrossFit – Fri, Dec 16
CrossFit OC3 – CrossFit Bench Press (4×12) Bench press 4×12 Super Set (inbetween sets) Max Push ups Max Banded curls Metcon (Time) For time Performance 1000/800M ski buy in then.. 2 Rounds 10 Snatches 135/95 10 RMU 15 Burpee bar… Read more »
CrossFit – Thu, Dec 15
CrossFit OC3 – CrossFit Metcon (Time) Partner WOD; 500/400 Cal Bike **** Every time you switch the person getting off the machine must complete 10 Kb swings 55/35 10 Goblet Squats 55/35 Fitness 400/300 Cals
CrossFit – Wed, Dec 14
CrossFit OC3 – CrossFit Front Squat (Front Squat: EMOM 12 minutes mintes 1-3 7 reps @ 65% minute 4 rest minutes 5-7 5 reps@ 70% minute 8 rest minutes 9-11 3 reps @ 75-80% ) Metcon (Time) For time 28… Read more »
CrossFit – Tue, Dec 13
CrossFit OC3 – CrossFit Accessory Work Accessory: Death to Arms 4 Rounds 15 Tricep banded pull downs 15 Slow dual DB hammer curls 15 behind the neck Tricep DB ext 15 barbell curls Metcon (AMRAP – Rounds and Reps) 4×5:00… Read more »
CrossFit – Mon, Dec 12
CrossFit OC3 – CrossFit Power Clean (8 minute EMOM :30on/:30off Power cleans 205/145 (5-7 reps) ) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 3.6.9.12.15… Hang cleans 155/105 Burpee box overs 30/24 Fitness Hang cleans Burpee box overs
CrossFit – Fri, Dec 9
CrossFit OC3 – CrossFit Power Snatch (EMOM 8 minutes 4 reps ) Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP Performance 8 Syn Burpee bar hops 12 Syn Power snatch 75/55 24/16 Cal ski (split however) Fitness Same, less weight… Read more »
CrossFit – Thu, Dec 8
CrossFit OC3 – CrossFit Metcon (No Measure) 4×8 bench Press Super set 4 Rounds: 15 Paralette push ups 15 Hammer curls + single arm DB curl 30 reps total) Metcon (5 Rounds for time) 5 Rounds each FT (1 min… Read more »
CrossFit – Wed, Dec 7
CrossFit OC3 – CrossFit Metcon (No Measure) Lift: Back Work 4 Rounds: (not super set, done in order) 10 Barbell bent over rows 8 Pendlay rows (same as above except small pause on ground) 10 Romanian Deads (start in hang… Read more »