Source Code

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 6×6:00 “The Sixes” Performance *At the top of every 6:00 block Run 400M (including 0:00) 400M run Then AMRAP: 3 Power cleans 185/135 6 Burpee bar hops 9 T2B… Read more »

CrossFit OC3 – CrossFit Warm-up Bench Press (1 reo max ) Metcon (Time) Performance 100/70 Cal row 2 mile run 100/70 Cal bike Fitness 75/50 Cal row 1.5 mile run 75/50 Cal bike

CrossFit OC3 – CrossFit Warm-up Power Snatch (5×5 (unbroken)) Metcon (Time) For time: Performance 20 Power snatches 95/65 (DO NOT DROP BARS) 30 Box jump overs 24/20 40 T2B 50 OHS 95/65 40 T2B 30 BJO 20 PS Fitness 15… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory lift: 4 Rounds: 10 Dual DB rows (seated on a box) 10 Shoulder raises dual DB (LIGHT) max set BB upright rows Iight Metcon (4 Rounds for time) 4 Rounds:… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) LIft: 8 Rounds: :30on/:30off Power cleans 155/105 (moving, chilling) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 1500/1200M Ski (BUY IN) remaining time AMRAP 3.6.9.12.15… Hang cleans 115/75 24 Du’s… Read more »

CrossFit OC3 – CrossFit Warm-up Deadlift (4×7 (deadstop) ) Metcon (Time) if doing Murph, tackle this at 80%) Performance 1 Mile run 30-20-10 KB swings 70/55 Wall balls 30/20 1 Mile run Fitness 1200M run 30-20-10 Light weights 1200M run

CrossFit OC3 – CrossFit Warm-up Strict Press (4×8) Metcon (No Measure) EMOM 20 minutes Performance 17/12 Cal Ski 6 Devil Press (dual DB’s 50/35) Fitness 14/10 Cal ski 4 Devil Press or 6 Single arm Devil press

CrossFit OC3 – CrossFit Warm-up Front Squat (EMOM ) Front Squat EMOM 12 minutes Minutes 1/2/3 6 reps @ 64% Minute 4 REST Minutes 5/6/7 4 reps @ 70% Minute 8 REST minutes 9/10/11 2 reps @ 80%+ Metcon (Time)… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Accessory Work: 4 Rounds: 10 Bench Press 10 Dual DB curls 15 Chest Flys (DB’s) laying down 15 Barbell curls Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 3 Squat… Read more »

CrossFit OC3 – CrossFit Warm-up Clean and Jerk (:40 on/ :20 off ) RX weight 165/115 Metcon (Time) For Time: Performance 40 Pull ups 80 Push ups 1200M run Fitness 30 RR/Jumping pull ups 60 Push ups/Asst push ups 1000M… Read more »