Source Code

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) “Single Mods” 9 minute AMRAP Max cal row rest 1 minute 9 minute AMRAP Max cal Bike rest 1 minute 9 minute AMRAP Max Burpee pull ups (full 3′ above reach)… Read more »

CrossFit OC3 – CrossFit Warm-up Back Squat (13-11-9-7-5) backsquat 13-11-9-7-5 68-72-76-78-80% Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: Performance 10 Hang Clean and Jerks 95/65 10 Box jumps 24/20 fitness 10 Hang clean and jerks box step overs/lower… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) 30 minute EMOM Performance 16/12 Cal row 5 Unbroken C&J 155/105 16 Burpee bar hops Fitness 14/10 Cal row 5 unbroken C&J 10-12 Burpee bar hops

CrossFit OC3 – CrossFit Warm-up Metcon (10 Rounds for time) 10 Rounds each for time: Performance 15/12 Cal row 15 CTB 15 Thrusters 95/65 Rest 1 minute *** Score is average of all 10 rounds Fitness 13/10 Cal row 13… Read more »

CrossFit OC3 – CrossFit Warm-up Super set 4 Sets: 12 bench press 12 Barbell rows (under and over grip) 10 DB rows (incline bench) (singe arm) Metcon (AMRAP – Rounds and Reps) WOD: 18 minute AMRAP: Performance 18 DB snatch… Read more »

CrossFit OC3 – CrossFit Warm-up Back Squat (5×8) Back Squat: 5×8 75-80% (across) Metcon (Time) 5 Rounds for time: Performance 20 Wall balls 30/20 10 Power snatch 115/75 Fitness 18 Wall balls 9 Power snatch

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 10×3:00 AMRAPS (1 min rest b/t each AMRAP) 15/10 Cal row 5 C&J 185/135 Remaining time: Max rep wall balls 30/20 Fitness 12/8 Cal row 4 C&J If you cannot get… Read more »

CrossFit OC3 – CrossFit Warm-up Bench/Ring PU Bench/Ring push up Super set 5 Rounds: 5 bench press AHAP 7-10 Slow Ring dip push ups Metcon (Time) For time: Performance 300/250M row 150 DU’s 300/250M row 30 Box step overs (dual… Read more »

CrossFit OC3 – CrossFit Warm-up Deadlift (5-4-3-2-1) Lift: (Deadlift) Standing on 45lb plates 5-4-3-2-1 (all working sets, AHAP) Metcon (Time) 5 Rounds: Performance 10 Deadlifts 275/185 20 T2B Fitness 10 Deads (moderate to heavy) 20 GHDSU, Medball sit ups, TAH

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) Partner WOD: 28 minute AMRAP Performance athlete 1: 18/13 Cal bike athlete 2: 5 Squat Snatches 155/105 (switch, both athletes complete bike/SS before moving on) Then… Come together 15… Read more »