CrossFit OC3 – CrossFit Warm-up Push Press (6-6-5-5-4-4) Metcon (Time) For time Performance 60/45 Cal row 30 CTB pull ups 60 wall balls 30/20 30/22 Cal bike Fitness 50/35 Cal row 25 Pull ups/RR/Jumping pull ups (rather see jumping) 50… Read more »
Source Code
05/05/2022
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP Performance 5 Deadlifts 315/215 15 Box jump overs 24/20 (step down) 3 Wall walks Fitness 5 Deads 15 Box step overs or lower box 3 Wall… Read more »
05/04/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Split up however you want *** must do a minimum of 800M runs Performance 3 Mile run 300 Burpees Fitness 2 mile run 200 Burpees
05/03/2022
CrossFit OC3 – CrossFit Warm-up Power Clean (3 reps (EMOM 9 min) ) Metcon (4 Rounds for time) 4 Rounds: Performance 25 T2B 5 C&J 225/155 15/11 Cal ski Rest 1 minute after each round on your own Fitness 25… Read more »
05/02/2022
CrossFit OC3 – CrossFit Warm-up Back Squat (4×5 (1 sec pause at bottom) 71-76% Across ) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 20 DB snatch 50/35 50 DU’s fitness 16 DB snatch 60 singles
04/29/2022
CrossFit OC3 – CrossFit Warm-up Bench Press (Max reps ) 115/75 135/95 155/105 185/135 Metcon (Time) 4 Rounds: Performance 400M run 15 Hang power snatch 95/65 6 D-Ball OS 150/100 Fitness 300M run 12 Hang power snatch 6 D-Ball OS
04/28/2022
CrossFit OC3 – CrossFit Warm-up Back Squat (7-7-5-5-3-3 ) 7s 67% 5s 75% 3s 81% Metcon (Time) For time Performance 60 DB snatch 50/35 60 T2B 60 DB snatch Fitness 50 DB snatch 50 GHDSU/Medball sit ups or t2Rig 50… Read more »
04/27/2022
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) Cardio day 45 minute Every 3 minutes for 15 rounds 16/12 Cal row 16/12 Cal ski 16/12 Cal Bike Fitness less *** You have 3 minutes to get all the work done… Read more »
04/26/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Accessory Arms: 4 Rounds: 15 Tricep Kick backs (light DB, dual arms) 10 Weighted barbell curls (slow and controlled) 15 Bench or box dips (chest up) 10 (per arm) Slow DB curls… Read more »
04/25/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 20 C&J 185/135 *** everything else is scaled Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP Performance 20 DU’s 10 KB swings 70/55 20 DU’s 10 Goblet Squats 70/55 Fitness 20 Singles… Read more »
