CrossFit OC3 – CrossFit Warm-up Metcon (3 Rounds for time) Power of Three For time: 2000/1800M bike 30 C&J 155/105 into… 1000/850M row 30 Power cleans 155/105 into… 1000/850M Ski 30 Squat cleans 155/105 Fitness 1750/1500M bike 25 C&J into…… Read more »
Workout of the Day
05/14/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: Performance 150/110 Cal ski (switch however, partner Bear hug D-Ball) 50 Syn thrusters 95/65 150/110 Cal row (part bear hug hold) 50 Syn Wall balls 30/20 150/110 Cal bike 50 Syn… Read more »
05/13/2021
CrossFit OC3 – CrossFit Warm-up Power Clean (3 Heavy singles ) Every :90 for 6 rounds: 3 heavy power cleans (singles) Metcon (AMRAP – Rounds and Reps) 5 minute AMRAP: (#1) Performance 8 C&J 125/85 (men use short bars) 16… Read more »
05/12/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 5 Mile run or Run less than 5 miles *Enjoy
05/11/2021
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 4×4:00 AMRAPS (rest 1 min b/t) Performance 20/15 Cal row 15 Hang power snatch 95/65 Remaining time Max reps: Burpee box jump overs 30/24″ Fitness 15/12 Cal row 12 Hang power… Read more »
05/10/2021
CrossFit OC3 – CrossFit Warm-up Front Squat (7-7-5-5-3-3) Lift: Front Squat: 7-7-5-5-3-3 7s 72% 5s 76% 3s (go up each set) 80% 82% 84% Metcon (AMRAP – Rounds and Reps) “Murph Prep) 15 minute AMRAP Performance 10 Pull ups 15… Read more »
05/07/2021
CrossFit OC3 – CrossFit Warm-up Back Squat (1 rep max ) Metcon (Time) 2 Rounds: Partner WOD Performance 100/80 Cal bike (switch however) 40 Syn Burpee bar hops 20 Power cleans 185/135 Fitness 80/60 Cal bike 30 Syn Burpee bar… Read more »
05/06/2021
CrossFit OC3 – CrossFit Warm-up Push Press (8 min EMOM 6 reps ) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: Performance 200m run 15 KB swings 15 Goblet Squats *** KB weight 55/35 Fitness same, less weight KB200M… Read more »
05/05/2021
CrossFit OC3 – CrossFit Warm-up Deadlift (4×5) Stand on 4″ riser Metcon (Time) For time: Performance 50/40 Cal row 50 DB snatch 50/35 50 Pull ups 50/40 Cal ski Fitness 40/30 Cal row 40 DB snatch (heavy) 40 RR/Asst pull… Read more »
05/03/2021
CrossFit OC3 – CrossFit Warm-up Overhead Squat (6×3) CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.
