CrossFit OC3 – CrossFit Warm-up Push Press (10 minute EMOM 4 reps ) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 2000/1500M bike buy in remaining time: AMRAP of: 9 pull ups 3 C&J 205/145 Fitness 2000/1500M bike… Read more »
Source Code
10/19/2021
CrossFit OC3 – CrossFit Warm-up Back Squat (5×3) Back Squat (Tempo) 5×3 (1 Second descend, 1 Second pause- Explode out of bottom) not sure on %’s go by feel 17.5 CF Open WOD (Time) 17.5 CF Open WOD 10 rounds… Read more »
10/18/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: 3 Rounds for time Performance Part 1- 400M run Part 2- 500/400M row *** Then switch (both will run and row each round) 50 Syn Wall balls 20/14 25 Syn T2B… Read more »
10/15/2021
CrossFit OC3 – CrossFit Warm-up Split Jerk (1 rep max ) Metcon (Time) 10×2:00 blocks Performance 15/11 Cal row 9 Thrusters 75/55 3 D-Ball OS Fitness 12/8 Cal row 9 Thrusters 3 D-Ball *** rest the remaining time in the… Read more »
10/14/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 2 Rounds: Performance 1 Mile run 100 Burpees 100/70 Cal bike Fitness 1200M run 75 Burpees 75/60 Cal bike *** You may need to switch up the bike a little to make sure… Read more »
10/13/2021
CrossFit OC3 – CrossFit Warm-up Deadlift (4×6 (68-75% across) ) Standing on a 45lb plate Metcon (Time) Performance 60/45 Cal ski 60 pull ups 60 wall balls 30/20 60 DB snatches 50/35 Fitness 50/35 Cal ski 50 Jumping pull ups/RR… Read more »
10/12/2021
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 4×8 Reverse grip BB rows 4×8 Chest supported dual DB rows (incline) 4×20 Banded face pulls Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: Performance 3 Wall walks 40 DU’s… Read more »
10/11/2021
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 4 Rounds: On the 3:00 (1 min rest) 30/22 Cal row Remaining time: Max Squat Snatches 185/135 Fitness = Power snatches Metcon (Time) For time: 3.6.9.12.15.18 Performance T2B Power snatch 125/85… Read more »
10/08/2021
CrossFit OC3 – CrossFit Warm-up Bench Press (15-12-9-6-3) Metcon (Time) 3 Rounds: Performance 25 Deadlifts 225/155 20 Burpee bar hops 10 BMU Fitness 20 Deads (moderate weight) 15 Burpee bar hops 10 CTB, reg pull ups, Ring dips (whatever you… Read more »
10/07/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: 1000/750 Calorie bike for time *guys switch every 20 cals *Ladies switch every 15 cals Accessory Metcon (No Measure) Core Work: 10 minutes 10 leg raises :30 hollow hold butterfly kicks… Read more »