CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory after WOD: 4 Rounds: :45 Toes to rig (strict) :45 Russian twist with plates :45 Hollow hold :45 V-ups Metcon (AMRAP – Reps) 16 minute AMRAP: Max cal row. Every… Read more »
Source Code
09/09/2020
CrossFit OC3 – CrossFit Warm-up Sumo Deadlift (4×8) 70%+ across Metcon (Time) 4 Rounds for time: Performance 400M run 12 power cleans 135/95 16 T2B Fitness 300M run 12 Power cleans 16 Medball sit ups, TAH, T2Rig
09/08/2020
CrossFit OC3 – CrossFit Warm-up Bench Press (6 wide grip ) EMOM 10 minutes Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: Performance 9 OHS 95/65 6 Hang snatch 95/65 27 DU’s Fitness 9 back squats or Asst. OHS… Read more »
09/07/2020
CrossFit OC3 – CrossFit Metcon (No Measure) Partner WOD 8:30am ONLY
09/04/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: Bi/Tri (super set) Bi: 3×12 Standing alternating DB curls 3×12 Seated DB curls (same time) 3×10 chin ups Tri: 3×30 Banded pull downs (single arm) 3×15 Dual DB kick backs… Read more »
09/03/2020
CrossFit OC3 – CrossFit Warm-up Deadlift (4×8) Deficit Deadlifts: standing on 45lb plate 4×8 (by feel) % should be higher than 70% across Metcon (AMRAP – Reps) 6×2:00 minute AMRAPS: Performance 18/13 Cal row Max rep: Burpee CTB pull ups… Read more »
09/02/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) “The Attitude” Performance 200 DU’s 100 Wall balls 20/14 50 Burpees to target 2 mile run 50 Burpees to target 100 Wall balls 200 DU’s Fitness 300 Singles 75 Wall balls 35 Burpees… Read more »
09/01/2020
CrossFit OC3 – CrossFit Warm-up Snatch (1 rep max ) Metcon (2 Rounds for time) 36 C&J and 36 Snatches for time: (2 scores) ———————————————————— Performance 36 C&J 135/95 *** Every 2 minutes must perform 12 T2B Rest 1-2 minutes… Read more »
08/31/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 30 Squat cleans for time: 225/155 RX Fitness is anything less. TIME CAP IS 6:00 (HARD CAP) Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: Performance 15 SDHP 75/55 15 Box jumps… Read more »
08/28/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: Performance 20 C&J 185/135 (total) 40 Syn T2B 400M run (together) 20 C&J 185/135 60 Syn Wall balls 30/20 600 run 20 C&J 40/30 cal row 40/30 cal bike (then switch)… Read more »