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 »
Source Code
08/17/2020
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 »
08/14/2020
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 »
08/13/2020
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
08/12/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: Performance 10K/9K bike 5K/4K row *** Every 5 minutes (incl. 0:00) 25 Synchro Wall balls 30/20 Fitness 8K bike 4K row *** 20 Synchro wall balls
08/11/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: 3×12 Seated DB press (dual DB) 3×12 Dual DB raise 3×12 Strict KB front raise (one KB) (targeting the delts) Metcon (Time) REPEAT WOD 13.1 40 Burpees (6″ above… Read more »
08/10/2020
CrossFit OC3 – CrossFit Warm-up Complex EMOM 8 minutes RX complex: 3 Deads + 2 Hang cleans + 1 Split jerk Scaled complex: 2 Deads + 2 Hang cleans + 2 Push jerk Metcon (Time) 3 Rounds for time: Performance… Read more »