CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: 4 Rounds: 9 Bench Press 20 Hammer curls (per arm) First 10 will be with a HEAVIER weight DB. After that jump directly into heavier DB’s. This will be a… Read more »
Source Code
04/12/2022
CrossFit OC3 – CrossFit Warm-up Deadlift (9-7-5-3) Deadlift 9-7-5-3 9s 64% 7s 70% 5s 76% 3s 82%+ Metcon (Time) For time Performance 100/70 Cal Ski 80 Du’s 60 Wall balls 20/14 40 Box jumps 24/20 20 RMU Fitness 80/60 Cal… Read more »
04/11/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 1 mile run 2 Rounds: 20 Front Squats 135/95 20 Burpee bar hops 400m run 2 Rounds: 20 Front squats 20 Burpee bar hops 1 mile run Fitness 1200M run 2 Rounds:… Read more »
04/08/2022
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) LIft: EMOM 8 minutes 1 Power snatch + 1 Squat Snatch + 2 OHS Scaled: 3 Power snatches Metcon (Time) For time Performance 400M run 30 hang snatch 75/55 10 BMU 600M… Read more »
04/07/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Extra Mobility Metcon (AMRAP – Rounds and Reps) Mover 25 minute AMRAP Performance 15 Wall balls 25/14 10 DB snatch 50/35 50′ DB OHWL (R/L) (25’/25′) 50/35 Fitness Same thing, less weight on… Read more »
04/06/2022
CrossFit OC3 – CrossFit Warm-up Front Squat (Lift: Front Squat: 4×6 70-73% across ) Metcon (Time) For time Performance 60/45 Cal ski 30 Burpee box overs 24/20 60 T2B 30 Burpee box overs 24/20 60/45 Cal ski Fitness 45/30 Cal… Read more »
04/05/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: (arms) 4 Rounds: 15 Slow controlled BB curls 12 Dual DB Tricep ext 10 Dual DB press (seated on bench) 10 DB (SA curls, slow and controlled) Then… 2 sets… Read more »
04/04/2022
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: Performance 12 Hang cleans 115/75 24 DU’s 8 Burpee bar hops 24 DU’s Fitness 12 Hang cleans (unbroken) 30 Singles 6 Burpee bar hops 30 singles… Read more »
04/01/2022
CrossFit OC3 – CrossFit Warm-up Sumo Deadlift (4×6 (work up) ) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP Performance 4 BMU 16 DB snatch 50/35 4 BMU 8 Burpees over DB (lateral hops) Fitness 8 Push ups 16… Read more »
03/31/2022
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon (No Measure) EMOM 10 minutes 3 RMU CTB Pull ups Strict pull ups Handstand walk? ANything goes really, look this up before and you choose! Metcon (Time) WOD: For time Performance 40/30 Cal… Read more »