Source Code

CrossFit OC3 – CrossFit Front Squat (9-9-7-7-5-5) Front Squat 9-9-7-7-5-5 9s 65% 7s 70% 5s 75 and 78% Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP Performance 21 Burpee DB hops 42 DB snatch 50/35 15 30 9 18… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Accessory (Back and Bi’s) 4 Rounds: (NFT) 10 DB rows (bent over, hand on box or DB rack) 10 Seated alt. DB curls (slow, pause at top) 5-8 Strict pull ups 10… Read more »

CrossFit OC3 – CrossFit Warm-up Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

CrossFit OC3 – CrossFit Warm-up Clean and Jerk (3 reps 80%+ (singles) ) Metcon (Time) For time Performance 30 T2B 30 C&J 135/95 30 T2B Fitness 30 MEdball sit ups/GHDSU 30 C&J 30 Medball sit ups/GHDSU

CrossFit OC3 – CrossFit Metcon (Time) 8:00 AM ONLY

CrossFit OC3 – CrossFit Warm-up Squat Snatch (2 reps ) EMOM 9 mintues Metcon (Time) For time Performance 50/35 Cal ski 50 KB swings 70/55 50 Burpee box overs 24/20 50 KB swings 70/55 50/35 Cal ski Fitness 40/30 Cal… Read more »

CrossFit OC3 – CrossFit Warm-up Split Jerk (6×2) Metcon (Time) 3 Rounds: Performance 40/30 Cal row 20 Front squats 135/95 15 T2B Fitness 30/25 Cal row 15 Front squats (moderate weight) 15 Medball sit ups/GHDSU

CrossFit OC3 – CrossFit Warm-up Deadlift (6×3) Metcon (AMRAP – Rounds and Reps) 9 minutes AMRAP Performance 3.6.9.12.15… C&J 95/65 (do not drop bars, reps should be done in sets, NOT SINGLES) 30 Du’s Fitness C&J 75/55 50 singles

CrossFit OC3 – CrossFit Metcon (Time) PARTNER WOD: Performance 400/300 Cal Bike Every 5 minutes (including 0:00) Complete 16 Syn Wall balls 30/20 and 16 Syn DB snatches 50/35 Fitness 350/280 Cal Bike Every 5 minutes 14/14

CrossFit OC3 – CrossFit Warm-up Bench Press (15-13-11-9-7-5) Close grip bench Metcon (Time) EMOM 20 minutes Performance 16/12 Cal row 8 Squat cleans 125/85 Fitness 14/10 Cal row 8 Squat cleans or PC’s to front squats