Source Code

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 »

CrossFit OC3 – CrossFit Warm-up Back Squat (5×5 78-82% across) Metcon (AMRAP – Rounds and Reps) 7 minute AMRAP Performance 8 BMU 5 D-Ball OS 150/100 Fitness 12-14 CTB, Ring dips, box dips (db’s on boxes) 5 heavy D-Balls Accessory… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 4 Rounds: 800M run 30 KB swings 50/35 100 DU’s Fitness 4 Rounds: 600M run 20 KB swings 120 Singles

CrossFit OC3 – CrossFit Warm-up Power Clean (7 minute EMOM 5 reps ) Metcon (Time) Diane Rx As written 21-15-9 Deadlifts 225/155 HSPU RX+ option Deadlifts 275/185 4″ def (45lb plate HSPU) Fitness Deadlift weight (should be able to do… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 5 Rounds: for max reps. Everything is on the minute below. Max rep thrusters 75/55 Max cal row Max pull ups Max Bike cals Max dual devil press (50/35) Rest

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) Partner WOD/Lift: 20 minute AMRAP Performance 5 Synchro power snatch 155/105 5 Synchro Squat snatch 155/105 15 Synchro Burpee bar hops 200M run (together) Fitness 8 Synchro Power snatch… Read more »

CrossFit OC3 – CrossFit Warm-up Clean and Jerk (4×3) 4×3 C&J (singles) Work up to heavy set of 3 C&J, performed in singles. No more than :15 seconds between reps Metcon (2 Rounds for time) 2 Rounds each for time:… Read more »

CrossFit OC3 – CrossFit Warm-up Overhead Squat (4-3-2-1-1-1) Looking to finish at or above your 1 RM Metcon (Time) For time: Performance 30 OHS 125/85 30 CTB pull ups 20 20 10 10 FItness 30 Front squats/Back squats or asst…. Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Friday 08/14 SCALE ALERT!! Tough WOD, most will need to scale heavily Performance 1 mile run 90 CTB pull ups 60 Burpee box jump overs 24/20 30 Deadlifts 315/205 1 Mile run Fitness… Read more »

CrossFit OC3 – CrossFit Warm-up Front Squat (6×4) 6×4 75-84% across Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP: Performance 9 T2B 3 Thrusters 135/95 12 T2B 6 135/95 Fitness 9 GHDSU/T2rig/Medall sit ups 3 Thrusters 12 6