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 »
Source Code
CrossFit – Mon, Feb 19
CrossFit OC3 – CrossFit Back Squat (1RM) Metcon (Time) For time: 30 Back squats 135/95 30 Burpee bar hops 45 T2B 30 Burpee bar hops 30 Back Squats 135/95 Fitness 25 Back squats 25 Burpee bar hops 50 T2rig, GHDSU… Read more »
CrossFit – Fri, Feb 16
CrossFit OC3 – CrossFit Metcon (Time) 40 minute EMOM 16/12 Cal row 10 Burpee box overs 24/20 10 Dual DB snatches 50/35 16/12 Cal bike Fitness Less weight and cals. Scale to about :40 per movement. Not much more than… Read more »
CrossFit – Thu, Feb 15
CrossFit OC3 – CrossFit Push Press (Lift: push press 4×8 ) Metcon (Time) For time Performance 1,000/900M ski (buy in) then.. 4 Rounds 15 CTB pull ups 15 Hang cleans 135/95 Fitness 900/800M ski then… 4 Rounds 12 pull ups/RR… Read more »
CrossFit – Wed, Feb 14
CrossFit OC3 – CrossFit Accessory Lift: Arms 4 rounds chest supported DB curls (max set) dips (max set) directly into max set overhead plate ext 21s with barbell curls DB kick backs (max set) Metcon (AMRAP – Rounds and Reps)… Read more »
CrossFit – Tue, Feb 13
CrossFit OC3 – CrossFit Front Squat (Lift: Front Squat EMOM 9 minutes 1 min rest b/t 3 min blocks 1-3 9 reps 50-55% rest 1 min 4-6 6 reps 60-65% rest 1 min 7-9 3 reps 75-80%) Metcon (Time) For… Read more »
CrossFit – Mon, Feb 12
CrossFit OC3 – CrossFit Accessory Lift: EMOM 15 minutes 10 Reverse grip barbell rows 12 Dual DB flys (bent over) 6-12 Strict pull ups Metcon (Time) For time 50 Wall balls 30/20 50/40 Cal row 50 Burpee plate jumps Fitness… Read more »
CrossFit – Fri, Feb 9
CrossFit OC3 – CrossFit Deadlift (4×8) Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 12 DB snatch 50/35 8 Pull ups 4 Single arms DP (50/35) (2/2) Fitness 12 DB snatch 8 RR, Asst pull ups 4 single… Read more »
CrossFit – Thu, Feb 8
CrossFit OC3 – CrossFit Weightlifting Strict Press (4×10) seated DB lateral raises (10 reps) Metcon (Time) 20 minute EMOM 10 Burpee pull ups 15/11 Cal ski Fitness 8 Burpee pull ups or to target :40 seconds of skiing
CrossFit – Wed, Feb 7
CrossFit OC3 – CrossFit Metcon (Time) For time (Partner WOD) Performance 500/400 Cal bike *** Every 50/40 Cal on the bike complete 10 Syn KB swings 70/55 10 Syn KB squats 70/55 Fitness 400/330 Cals (every 40/30 Cals) Less weight… Read more »