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 »
Source Code
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 »
03/30/2022
CrossFit OC3 – CrossFit Warm-up MATT WOULD GO… (AMRAP – Rounds and Reps) AMRAP 33 minutes Performance 2 Clusters 205/145 19 Burpee bar hops 200M run Fitness 2 Clusters (HEAVY) 14 Burpee bar hops 200M run
03/29/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Accessory 4 Rounds: 20 Narrow grip push ups 15 KB upright rows 12 DB kick backs (SLOW and controlled) 12 Delt raises (light DB’s) Metcon (AMRAP – Rounds and Reps) 16 minute… Read more »
03/28/2022
CrossFit OC3 – CrossFit Warm-up Push Jerk (EMOM 8 minutes (4 reps) ) Metcon (Time) 30-20-10 Performance T2B Snatches 30s 95/65 20s 115/75 10s 135/95 Fitness T2Rig or Medball sit ups Snatches (try to go up in weight each set,… Read more »