CrossFit OC3 – CrossFit Warm-up Metcon (Time) 09/08 Thursday Partner Sweat Fest 400/300 Cal ski 400/300 Cal row 400/300 Cal bike *** Must go in order and can switch however you want! *** Yeah this will most likely take the… Read more »
Source Code
09/07/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory Work: 3 Rounds 30 Push ups :15×3 barbell curls (half up, half down, full rep) 15 Narrow grip bench :30 dual DB curls (SLOW and LIGHT) CrossFit Games Open 22.1… Read more »
09/06/2022
CrossFit OC3 – CrossFit Warm-up Front Squat (7×3) Metcon (Time) 30-20-10 Performance T2B Deadlifts 225/155 Fitness T2Rig, GHDSU, medball sit ups Deadlifts (moderate weight, NOT singles)
09/05/2022
CrossFit OC3 – CrossFit Metcon (Time) 8:00AM ONLY
09/02/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) For time: 7-5-3 Squat cleans RX weight: 225/155 245/165 275/185 Fitness, I would like to see heavy weight, even if that means power clean into a front squat. Same rep scheme Metcon (Time)… Read more »
09/01/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Bench press: Max reps (4 sets) RX weights: 115/75 135/95 155/105 185/135 Between sets: :30 of alt DB curls (hold 1 DB in curl position, while other is doing a curl) :30 of… Read more »
08/31/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) LONE FUCKING WOLF 5K run With a KB (RX 55/35) *** They will need to do 3 workouts during this 5K and there will be a designated area for the workouts. I will… Read more »
08/29/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Back work: 4 rounds: 12 Barbell bodyweight rows (set up on rack like bench press height) 12 Dual DB rows (seated on a box) 10 BB rows overhand grip 10 BB rows underhand… Read more »
08/26/2022
CrossFit OC3 – CrossFit Warm-up Power Snatch Lift: Every :90 for 6 Rounds 2 Power snatch + 2 Squat Snatch + 2 OHS (all UNBROKEN) Fitness Option: 3 Power snatch + 3 OHS Metcon (Time) For Time: Performance 40 back… Read more »
08/25/2022
CrossFit OC3 – CrossFit Warm up Deadlift (7-7-5-5-3-3) Metcon (No Measure) EMOM 20 minutes Performance 18/13 Cal row 16 Heavy DB snatch 70/50 (8/8) Fitness 15/11 Cal row 16 DB snatch