CrossFit OC3 – CrossFit Warm-up Metcon (Time) “6 hunnit” Performance 150/120 Cal bike 150 KB swings 55/35 150 Wall balls 20/14 150 Burpees to target (fingertips) Fitness 100 100 100 100
Source Code
02/16/2021
CrossFit OC3 – CrossFit Warm-up Hang Clean (4×5) Metcon (AMRAP – Rounds and Reps) WOD: 8 minute AMRAP: 10 Hang cleans 125/85 10 T2B Rest 1 minute 8 minute AMRAP: 10 Front squats 125/85 10 Pull ups Fitness 8 minute… Read more »
02/15/2021
CrossFit OC3 – CrossFit Warm-up Overhead Squat (1 rep max) Metcon (Time) Performance 1500/1250M row (for time, set monitor) then… 5 Rounds: 7 OHS 165/115 35 DU’s Fitness 1250/1000M row (for time: then… 5 Rounds; 7 FS/BS 56 Singles Metcon… Read more »
02/12/2021
CrossFit OC3 – CrossFit Warm-up Front Squat (12-8-4-2) 62-69-76-85%+ Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: Performance 12 KB swings 70/55 8 CTB pull ups 4 Power cleans 185/135 Fitness 12 KB swings (heavy) 8 pull ups/Jumping pull… Read more »
02/11/2021
CrossFit OC3 – CrossFit Warm-up Death by 10 Meters (AMRAP – Rounds and Reps) Death by 10 Meters Accessory Metcon (No Measure) Accessory 3×10 Heavy Barbell shrugs 3×12 DB rows (dual) bent over 3×10 Strict RR (feet on box if… Read more »
02/10/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) **** 41.0 **** Performance 14.1 10 Rounds: 30 DU’s 10 Power snatch 95/65 into….. 11.4 60 bar facing burpees 30 OHS 95/65 10 RMU into… 15.5 27-21-15-9 Cal row Thrusters 95/65 Fitness 8… Read more »
02/09/2021
CrossFit OC3 – CrossFit Warm-up Sumo Deadlift (5×5) 78%+ Metcon (Time) For Time: Performance 45 T2B 45 Wall balls 30/20 45/30 Cal row 30 30 30/22 15 15 15/10 Fitness 40 40 40/26 25 25 25/18 10 10 10
02/08/2021
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) LIft: 6:00 minute clock max Squat cleans at 0:00 they will complete a 1000M bike RX weight for Squat cleans 225/155 Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: Performance… Read more »
02/05/2021
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) EMOM 10 minutes 5 Thrusters *Heavy 7 BMU Fitness 4 Heavy thrusters CTB/pull ups/strict RR (challenge yourself!) Metcon (Time) Partner WOD: 5 Rounds for time: Performance 10 Syn Front squats 155/105 15… Read more »
02/04/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 30 Power Cleans for time 225/155 *Anything else is scaled (should be heavy) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP Performance 20 DB snatch 50/35 (10/10 alt) 100′ OHWL (R/L) 50/50… Read more »