CrossFit OC3 – CrossFit Warm-up Hang Clean (5 reps ) Metcon (Time) 4 Rounds for time Performance 600M run 30 Thrusters 75/55 Fitness 400M run 25 Thrusters
Source Code
08/23/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Tricep/Delt Work 4 Rounds: 12-15 Narrow Grip push ups 10-10-10 (lateral Delt Raises) (3 Different weights) 25 Banded tricep ext 15 reps dual DB rows (chest supported on incline bench) Metcon (AMRAP… Read more »
08/22/2022
CrossFit OC3 – CrossFit Warm-up Back Squat (40 reps ) Back Squat: 10 minutes to get 40 reps in @ 73-77% Sets and Reps totally up to them. But minimum of 5. CrossFit Games Open 11.1 and 14.1 (AMRAP –… Read more »
08/19/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Back work: 4 Rounds: 7-10 Strict pull ups 10 Dual DB rows (seated) 10 Pendlay rows (barbell) Metcon (AMRAP – Rounds and Reps) HERO WOD “WHITING” 19 minute AMRAP 1 mile run then….. Read more »
08/18/2022
CrossFit OC3 – CrossFit Warm-up Back Squat (4 reps ) 72-76% across (10 minute EMOM) Metcon (Time) For time Performance 60/45 Cal bike 45 Wall balls 30/20 15 Power snatch 135/95 Fitness 50/35 Cal bike 35 Wall balls 15 Power… Read more »
08/17/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) For time Performance 1 mile run 30 Burpee box overs 30/24 1 mile run 30 Burpee box overs 30/24 1 mile run Fitness 1200M run 25 step overs/lower box 1200M run 25 1200M… Read more »
08/16/2022
CrossFit OC3 – CrossFit Warm-up Clean and Jerk (205/145 (max reps) ) :30on/:30off Metcon (Time) Jackie Pro Performance 1000M row 50 Thrusters 95/65 30 BMU Fitness 1000M row 30 Thrusters (light) 30 Pull ups/CTB/RR
08/15/2022
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) Arms + Chest 4 Rounds: 7 Heavy Bench press :45 of barbell curls (:15 Half up, :15 Half down, :15 full curl) 4 Rounds: 15 Paralette push ups 10 Seated DB curls… Read more »
08/12/2022
CrossFit OC3 – CrossFit Warm-up Power Clean (3 Power Cleans ) Metcon (Time) For Time: Performance 30 Thrusters 115/75 45 Burpee bar hops 60 KB swings 70/55 1200M run Fitness 25 Thrusters 35 Burpee bar hops 50 KB swings 1000M… Read more »
08/11/2022
CrossFit OC3 – CrossFit Warm-up Front Squat (8-6-4-2-4-6-8 ) 8s 68% 6s 73% 4s 77% 2s 82%+ Metcon (4 Rounds for time) 4 Rounds Each For time (1 min rest b/t) Performance 26/14 Cal bike 14 Box jump overs 30/24… Read more »