CrossFit OC3 – CrossFit Warm-up Shawn (Time) For time: Run 5 miles Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.In honor of U.S. Army Captain Shawn G…. Read more »
Source Code
07/14/2022
CrossFit OC3 – CrossFit Warm-up Sumo Deadlift (4×6 (work up, go by feel)) Metcon (Time) For time: Performance 50 DB snatch 50/35 25 Burpee box jump overs 24/20 50 Wall balls 30/20 25 BBJO 50 DB snatch Fitness 40 20… Read more »
07/13/2022
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 8 minutes :30on/:30off Power snatch 135/95 (not all singles, looking for some unbroken reps) Metcon (Time) Every 2:00 on the 2:00 (:30 rest b/t) 7 Rounds: Performance 15/10 Cal row 15/10… Read more »
07/12/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) 3 Rounds: 15 DB rows (dual, chest supported) 10/10 Barbell rows (under/overhand) 10 Strict pull ups Metcon (Time) 4 Rounds: (score is total time, inc rest) Performance 30/22 Cal bike 20 T2B… Read more »
07/11/2022
CrossFit OC3 – CrossFit Warm-up Complex EMOM 8 minutes 1 Squat clean + 1 Hang squat clean + 1 Front squat + 1 jerk Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance Buy in: 1000/750M ski Remaining time:… Read more »
07/11/2022
CrossFit OC3 – OC3 Red Programming Warm-up Complex EMOM 8 minutes 1 Squat clean + 1 Hang squat clean + 1 Front squat + 1 jerk Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Buy in: 1000/750M ski Remaining… Read more »
07/08/2022
CrossFit OC3 – CrossFit Metcon (Time) “Jerry Goes Long” Performance 1.5 Mile run 3000M row 1.5 Mile run Fitness 1 mile run 2000M row 1 mile run
07/07/2022
CrossFit OC3 – CrossFit Warm-up Bench + Superset Lift: 3 rep max bench press Super set: 4 Rounds: 12-15 Paralette Push ups 10 DB Zottman curls Metcon (No Measure) 20 minute EMOM: Performance 17/12 Cal Bike 17 Wall balls 30/20… Read more »
07/06/2022
CrossFit OC3 – CrossFit Warm-up Back Squat (4×12) Get AHAP Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP Performance 3.6.9.12.15… T2B Hang cleans 135/95 Fitness T2Rig, GHDSU, Sit ups Hang cleans
07/05/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Accessory work: 3 Rounds: 20 Bulgarian Split Squats (10/10) 20 Single leg RDL’s 30 Goblet squats (N/R/W) Metcon (3 Rounds for time) 3 Rounds: Each for time Performance 25/18 Cal ski 15… Read more »