CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory Lift: 3×15 Bottom up KB presses (per arm) 3×15 Strict press (dual KB or DB’s) 3x(1 set) IYT 5-15lb plates/DB’s Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP: Performance… Read more »
Workout of the Day
02/17/2020
CrossFit OC3 – CrossFit Warm-up Clean and Jerk (40 reps with a partner ) RX weight 185/135 Metcon (Time) 3 Rounds for time: Performance 30 Wall balls 20/14 15 C&J 95/65 5 D-Ball OS 150/100 Fitness 25 Wall balls 10… Read more »
02/14/2020
CrossFit OC3 – CrossFit Warm-up Bench Press (20/18/16/14…..2) Partner split reps. Change weight as needed. Metcon (Time) For Time: Performance 40 DB snatch 50/35 80 DU’s 20 Front squat 155/105 30 DB snatch 90 DU’s 15 Front Squat 20 DB… Read more »
02/13/2020
CrossFit OC3 – CrossFit Warm-up Back Squat (5-4-3-2-1) Finish above 90% Metcon (No Measure) 16 minute EMOM: Performance 17/13 Cal row 10 Pull ups + 3-5 D-Ball OS 150/100 Fitness 14/11 Cal row 10 Jumping pull ups/3-5 D-ball OS
02/12/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) For Time: Performance 2000M Bike then… 5 Rounds: 20 Wall balls 30/20 10 Hang cleans 135/95 then… 2000M Bike Fitness 1500M Bike then… 4 Rounds: 20 Wall balls 10 hang cleans then… 1500M… Read more »
02/11/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: 3×15 DB lateral raise 3×15 Heavy KB upright rows 3×25 Deficit push ups Metcon (Time) 3 Rounds: Performance 40/30 Cal row 15 Power snatch 115/85 15 T2B Fitness 30/22 Cal… Read more »
02/10/2020
CrossFit OC3 – CrossFit Warm-up 2 PC’s + 3 PJ Max weight Metcon (AMRAP – Rounds and Reps) 3:00 minute AMRAP: 9 Thrusters 95/65 9 Burpee bar hops Rest 2 minutes 5:00 minute AMRAP: 7 Thrusters 115/85 9 BBH Rest… Read more »
02/07/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: 3×50 ft Sled pull across turf (heavy) 3×10 Reverse grip/regular grip BB rows 3×10 per arm DB rows (from a bench) Metcon (Time) Partner WOD: For Time Performance 50… Read more »
02/06/2020
CrossFit OC3 – CrossFit Warm-up Snatch Balance (6×2) Metcon (AMRAP – Reps) 4×3:00 minute AMRAPS (1 min rest) Performance 18/13 Cal row 10 OHS 135/95 Remaining time: Max power snatches 135/95 Fitness 15/10 Cal row 10 Front Squats/BS/asst. OHS remaining… Read more »
02/05/2020
CrossFit OC3 – CrossFit Warm-up Clean and Jerk (5 unbroken reps ) Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: Performance 12 BJO 24/20 9 CTB 6 Deadlifts 275/185 Fitness 12 BJO or step ups 9 pull ups/RR/asst. PU… Read more »
