CrossFit OC3 – CrossFit Deadlift (4×7 (building) ) Metcon (Time) For time Performance 100/80 Cal Bike 80 DB snatch 50/35 60 Box jumps 24/20 20 Single arm Devil Press 50/35 Fitness 80/65 Cal bike 60 DB snatch 40 Box jumps/step… Read more »
Source Code
CrossFit – Wed, Oct 19
CrossFit OC3 – CrossFit Macho man (No Measure) Lift: Macho Man EMOM for 12 minutes 3 Power cleans + 3 FS + 3 PJ RX weight: 185/135 *** You CANNOT squat clean last power clean rep. Must be 3 distinct… Read more »
CrossFit – Tue, Oct 18
CrossFit OC3 – CrossFit Accessory Work 4 Rounds: 10 (heavy) DB SA rows 10 Pendlay rows 10 Reverse flys Metcon (Calories) 20 minute EMOM 15 T2B Max cal ski Fitness 15 GHDSU/Medball/T2Rig Max cal ski *** Score is calories on… Read more »
CrossFit – Mon, Oct 17
CrossFit OC3 – CrossFit Back Squat (1 rep max ) Metcon (Time) 24-18-12 Back squats 185/135 (RX from floor) Burpee bar hops Fitness 20-15-10 Back Squats (mod weight) Burpee bar hops/step overs
CrossFit – Fri, Oct 14
CrossFit OC3 – CrossFit Weightlifting Bench Press (Lift: 4 Rounds: 9 Bench press then… 10 SA DB curls into… 15 Reverse grip BB curls ) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP Performance 2 Wall Walks 8 BJO… Read more »
CrossFit – Thu, Oct 13
CrossFit OC3 – CrossFit Weightlifting Lift: Every 2:00×6 Rounds 1 Round DT 185/135 Metcon (Time) Partner WOD 10 Rounds (each athlete will complete machines every round) 15/10 Cal row 15/10 Cal bike *** Do less cals or less rounds for… Read more »
CrossFit – Wed, Oct 12
CrossFit OC3 – CrossFit Accessory Work: Accessory 3 Rounds: 10 Overhand rows + 10 Underhand rows (barbell) 10 SA DB rows 10 DB flys (chest supported on incline bench) Metcon (Time) 3 Rounds for time: Performance 25 T2B 30 DB… Read more »
CrossFit – Tue, Oct 11
CrossFit OC3 – CrossFit Three 10s Metcon (Time) Monday 10/10 “Three 10s” 10 minute AMRAP 80/60 Cal Ski (buy in) then… 5 C&J 185/135 10 Burpee Box overs 24/20 Rest 1 minute 10 minute AMRAP 80/60 Cal Bike then… 10… Read more »
CrossFit – Mon, Oct 10
CrossFit OC3 – CrossFit Back Squat (7-7-5-5-3-3 7s 70/72% 5s 75/77% 2s 80/82% ) Metcon (Time) Performance 600M run 50 Wall balls 20/14 25 Pull ups 1200M run 50 Wall balls 20/14 25 Pull ups 600M run Fitness 400M run… Read more »
10/07/2022
CrossFit OC3 – CrossFit Warm-up Snatch (heavy single ) Metcon (Time) 2 Rounds: Performance 30 Burpee bar hops 15 Deads 225/155 90 DU’s Fitness 25 Burpee bar hops 15 deads 125 Singles