CrossFit OC3 – CrossFit Metcon (Time) Performance 200 DU’s 15 BMU 15 Hang cleans 165/115 400M run 150 DU’s 10 BMU 15 Hang cleans 800M run 100 Du’s 5 BMU 15 Hang cleans 1200M run Fitness 200 Singles 15 asst…. Read more »
Source Code
07/28/2022
CrossFit OC3 – CrossFit Warm-up Deadlift (5×3 82/87% across ) Metcon (Time) For Time: Performance 500/400M row 30 T2B 15 Deads 225/155 500/400 15 Deads 30 T2B 500/400 Fitness 400/300M row 30 Medball sit ups/GHDSU/T2Rig 15 Deads (lighter) 400/300 15… Read more »
07/27/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Accessory Arms: 4 Rounds: 15 Dual DB curls 15 Narrow Grip DB press (bench) 21s barbell complex (7 half low/7half high/7 full curls) 15 Slam ball push ups Metcon (Time) For Time 21-17-13-9-5-1… Read more »
07/26/2022
CrossFit OC3 – CrossFit Warm-up Complex On the :90 LIft: EVERY :90 for 6 rounds 4 Power cleans + 4 Push Jerks *** On the 4th PC- go straight into 4 P Metcon (Time) 2 Rounds: Performance 40/30 Cal ski… Read more »
07/25/2022
CrossFit OC3 – CrossFit Warm-up Back Squat (15 rep max ) Metcon (AMRAP – Rounds and Reps) EMOM + AMRAP 8 minute EMOM Run 200M 15 Thrusters 75/55 Rest 1 minute 8 minute AMRAP 15/11 Cal bike 15 Hang snatch… Read more »
07/22/2022
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP Performance 5 C&J 165/115 10 lunge steps back rack w/ barbell 300M run 18:-24:00 Find your 1 rep max C&J Fitness 5 C&J moderate weight 10… Read more »
07/21/2022
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon (Time) Skill Work- Have an idea of what you want to work on BEFORE you come into class. Then get with the coach to help you. You’ll have about 15-20 minutes Metcon (Time)… Read more »
07/20/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Weight) Lift: 8 minute EMOM 6 Power cleans (UNBROKEN, looking for nice lines and to dial in going back to the ground) Metcon (AMRAP – Rounds and Reps) 2×7:00 AMRAPS (1 min rest b/t)… Read more »
07/19/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Accessory work: 4 Rounds: 12 bench Press 12 DB single arm curls (pause at top) (12 per arm) 12 DB chest flys 12 dual arm DB curls Metcon (Time) 3 Rounds for… Read more »
07/18/2022
CrossFit OC3 – CrossFit Warm-up Front Squat (5 rep max ) Metcon (Time) For time Performance 10-8-6-4-2 Front squats 225/155 (from floor) 4-8-12-16-20 CTB pull ups Fitness Same rep scheme less weight Pull ups/RR