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CrossFit OC3 – CrossFit Warm-up Metcon (Time) OPEN workout #3

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 30 minute mover 15/11 Cal bike 15/11 Cal ski 25 air squats *** Mover before last open WOD

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Accessory lifts: 4 Rounds: 10 Seated Barbell strict press (sitting on a bench, using the RIG) 15 DB kick backs (single arm) 10 Lat DB raises (directly into single arm forward facing… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Up/Down Performance 80/60 Cal row 60 Wall balls 30/20 40 Burpee pull ups 20 Deadlifts 225/155 *** Once you finish rest exactly 1 minute. THEN do it again in REVERSE, starting with deads…. Read more »

CrossFit OC3 – CrossFit Metcon (AMRAP – Reps) LIft: 5 minutes max C&J with partner 185/135 *** Goal is to have moderate weight singles Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 6 STO 135/95 9 Hang cleans… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Open Workout #2

CrossFit OC3 – CrossFit Warm-up Back Squat ( 10-8-6-4-2) 70-74-78-84-88%+ Metcon (Time) 21 minute EMOM Performance 16/12 Cal row 16 T2B 8 C&J 105/70 (think unbroken reps, this SHOULD NOT BE singles) Fitness 13/10 Cal row 16 T2Rig/Medball sit ups… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD Performance 600/450 Cal Bike (switch however) *** Every 4:00 partners must complete 25 Syn Wall balls 30/20 (needs to be 2 sets or LESS) Fitness 500/400 Cals *** 20 Wall balls

CrossFit OC3 – CrossFit Warm-up Bench Press (5×3 (AHAP)) LIft: Accessory lift: 5×3 Bench press (get heavy) After that… Super set 4 Rounds 10 Paralette Push ups (feet on bench, decline) 10-15 barbell curls Metcon (Time) 3 Rounds: Performance 20… Read more »

CrossFit OC3 – CrossFit Warm-up TNT WOD (AMRAP – Rounds and Reps) 16 minute AMRAP 21 wall balls 20/14 14 Burpee bar hops 7 power cleans 135/95 fitness 21 wall balls 14 Burpees 7 Power cleans (moderate weight) 16:00-22:00 1… Read more »