CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) PARTNER WOD 19 minute AMRAP 8 Syn OHS 135/95 12 Syn Burpee bar hops 32/24 Cal bike Fitness 8 Syn FS/BS or lighter OHS 10 Syn Burpees 30/22 Cal… Read more »
Source Code
03/24/2022
CrossFit OC3 – CrossFit Warm-up Back Rack Lunge (4×12) Metcon (Time) 30-20-10 Performance KB swings 70/55 Box jump overs 24/20 CTB pull ups Fitness KB swings BJO/step overs pull ups/Jumping pull ups
03/23/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 40 minute EMOM Performance 1. 200M run 2. 20 DB snatch 50/35 3. 15/11 Cal ski 4. 15 Wall balls 30/20 Fitness 1. Run (less) 2. DB snatch lighter weight 3. 13/9 Cal… Read more »
03/22/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Lift: Accessory: 5×8 Strict pull ups 12 Dual DB lat raises 10 Pendlay rows 10 Standing KB upright rows Metcon (4 Rounds for time) 4 Rounds each for time performance 30/22… Read more »
03/21/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Weight) 10 minute EMOM 30 DU’s + 3 Heavy Hang cleans (same minute) Metcon (Time) For time Performance 800M run 30 Burpee bar hops 30 Hang snatch 95/65 800M run 30 Burpee bar hops… Read more »
03/18/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 100/70 Cal row 50 DB snatch 50/35 25 CTB pull ups 50/35 Cal row (this could get changed to run or other two) 25 CTB pull ups 50 DB snatch 50/35 100/70… Read more »
03/17/2022
CrossFit OC3 – CrossFit Warm-up Bench Press (4×12) Lift: 4×12 Bench press Super set Seated dual DB curls (light and slow) End- Max Out Barbell curls Metcon (No Measure) 20 minute EMOM Performance 1. 16/12 Cal bike 2. 20 KB… Read more »
03/16/2022
CrossFit OC3 – CrossFit Front Squat (11-9-7-5-3 ) 67%-70%-74%-79%-82% Metcon (Time) 4 Rounds: Performance 25 was balls 20/14 15 Burpees 300M run Fitness 22/11/200
03/15/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Back Accessory: 4 Rounds 10 Dual DB rows (bent over) 10 barbell rows (overhand and underhand grip- 20 reps) max strict pull ups Metcon (AMRAP – Reps) 7×3:00 blocks (remaining time in… Read more »
03/14/2022
CrossFit OC3 – CrossFit Warm-up Power Snatch (EMOM 10 min 3 reps ) Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP Performance 10 Hang snatch 95/65 10 OHS 95/65 15 T2B Fitness 10 Hang snatch 75/55 10 OHS/FS 75/55… Read more »