CrossFit OC3 – CrossFit Warm-up Back Squat (10-8-6-4-2) Each set working. move up each set Metcon (Time) 3 rounds for time Performance 400M run 15 Thrusters 95/65 15 Burpee bar hops Fitness 300M run 12 Thrusters 12 Burpee bar hops
Source Code
05/19/2022
CrossFit OC3 – CrossFit Warm-up Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats*Think Murph Prep
05/18/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) 3 Rounds: 10 GHD Raises (go OVER this) 10 Straight leg DL’s (barbell, stand on box) 10 Bulgarian Split squats (foot on bench or box) Metcon (No Measure) 24 min EMOM Performance… Read more »
05/17/2022
CrossFit OC3 – CrossFit Mobility Clean (1 rep max ) Metcon (Time) 2 Rounds: Performance 50/35 Cal row 30 T2B 10 C&J 185/135 Fitness 40/28 Cal row 30 GHDSU, T2Rig, or Medball sit ups 10 C&J heavy
05/16/2022
CrossFit OC3 – CrossFit Warm-up bench + arms 4 Rounds: 9 Bench Press Super set: Seated DB curls (10 per arm) Finish with/ 3 Rounds: Max set Barbell curls Max set paralette push ups Metcon (AMRAP – Rounds and Reps)… Read more »
05/13/2022
CrossFit OC3 – CrossFit Warm-up Power Snatch (5×3) Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP Performance 50/35 Cal Ski + 50/35 Cal bike (for time) to start 13 minutes remaining time: AMRAP 10 Hang snatch 95/65 10 Burpee… Read more »
05/12/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) WOD: For time Performance 1000M run 50 KB swings 50/35 20 KB lunge STEPS (10 down and 10 back) 800M run 40 20 600M run 30 20 400M run 20 20 200M run… Read more »
05/11/2022
CrossFit OC3 – CrossFit Warm-up 2 PP + 2 PJ EMOM 8 minutes Metcon (Time) For time Performance 8 Power cleans 205/145 24 Wall balls 30/20 8 Power cleans 32 Wall balls 8 Power cleans 40 Wall balls Fitness 7… Read more »
05/10/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Accessory Back Work: 3×10 Pendlay rows (heavy) 3×10 Bent over DB rows (per arm) 3×10 Bent over DB reverse flys Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many… Read more »
05/09/2022
CrossFit OC3 – CrossFit Warm-up Deadlift (6-6-4-4-2-2) Def Deadlifts (standing on 45lb BLUE plate) 6-6-4-4-2-2 6s 60% across (speed) 4s 67% 2s 75% Metcon (Time) Murph Prep 3 Rounds Performance 20 Pull ups 75 DU’s 30 Push ups Fitness 20… Read more »
