CrossFit OC3 – CrossFit Push Press (Lift: push press 4×8 ) Metcon (Time) For time Performance 1,000/900M ski (buy in) then.. 4 Rounds 15 CTB pull ups 15 Hang cleans 135/95 Fitness 900/800M ski then… 4 Rounds 12 pull ups/RR… Read more »
Source Code
CrossFit – Wed, Feb 14
CrossFit OC3 – CrossFit Accessory Lift: Arms 4 rounds chest supported DB curls (max set) dips (max set) directly into max set overhead plate ext 21s with barbell curls DB kick backs (max set) Metcon (AMRAP – Rounds and Reps)… Read more »
CrossFit – Tue, Feb 13
CrossFit OC3 – CrossFit Front Squat (Lift: Front Squat EMOM 9 minutes 1 min rest b/t 3 min blocks 1-3 9 reps 50-55% rest 1 min 4-6 6 reps 60-65% rest 1 min 7-9 3 reps 75-80%) Metcon (Time) For… Read more »
CrossFit – Mon, Feb 12
CrossFit OC3 – CrossFit Accessory Lift: EMOM 15 minutes 10 Reverse grip barbell rows 12 Dual DB flys (bent over) 6-12 Strict pull ups Metcon (Time) For time 50 Wall balls 30/20 50/40 Cal row 50 Burpee plate jumps Fitness… Read more »
CrossFit – Fri, Feb 9
CrossFit OC3 – CrossFit Deadlift (4×8) Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 12 DB snatch 50/35 8 Pull ups 4 Single arms DP (50/35) (2/2) Fitness 12 DB snatch 8 RR, Asst pull ups 4 single… Read more »
CrossFit – Thu, Feb 8
CrossFit OC3 – CrossFit Weightlifting Strict Press (4×10) seated DB lateral raises (10 reps) Metcon (Time) 20 minute EMOM 10 Burpee pull ups 15/11 Cal ski Fitness 8 Burpee pull ups or to target :40 seconds of skiing
CrossFit – Wed, Feb 7
CrossFit OC3 – CrossFit Metcon (Time) For time (Partner WOD) Performance 500/400 Cal bike *** Every 50/40 Cal on the bike complete 10 Syn KB swings 70/55 10 Syn KB squats 70/55 Fitness 400/330 Cals (every 40/30 Cals) Less weight… Read more »
CrossFit – Tue, Feb 6
CrossFit OC3 – CrossFit Accessory Lift: Arms (3 rounds) 15 Single DB curls (holding head of DB) 15 Skull crushers into kick backs (total 30 reps) 15 Elbows pinned barbell curls 12/15 Dips Metcon (Time) For time Performance 100/80 cal… Read more »
CrossFit – Mon, Feb 5
CrossFit OC3 – CrossFit Back Squat (5×5) *** I want 14 bulgarian split squats per leg, between sets (holding a KB) *** pick a weight and stay. Go by feel Metcon (Time) 5×3:00 (rest remaining time) Performance 15/11 Cal ski… Read more »
CrossFit – Fri, Feb 2
CrossFit OC3 – CrossFit Metcon (Time) 18 minute EMOM Performance 15/12 Cal ski 5 Back squats from floor 67-70% Max shuttle runs Fitness 14/10 Cal ski 5 Back squats (from rack) Max shuttle runs Weightlifting Metcon (No Measure) Lift: bench… Read more »