CrossFit OC3 – CrossFit Clean and Jerk (2 rep ) Metcon (Time) WOD: 3 Rounds 600M run 10 C&J 185/135 100 DU’s Fitness 400M run 10 C&J (moderate weight) 125 singles
Workout of the Day
CrossFit – Thu, Sep 12
CrossFit OC3 – CrossFit Metcon (Weight) Lift: Bench press SLOW REPS pause at the chest 5/5 then… Max set barbell curls max set tricep kick backs max set of DB curls slow and controlled (switch bettween regular and hammer) Max… Read more »
CrossFit – Wed, Sep 11
CrossFit OC3 – CrossFit ANTHONY RODRIGUEZ (Time) 21-15-9 Deadlifts 225/155 Wall balls 20/14CAP IS 7 minutes HARD CAP Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24” / 20″ 400m Run 22 Burpees… Read more »
CrossFit – Tue, Sep 10
CrossFit OC3 – CrossFit Metcon (No Measure) 40 minute EMOM 16/12 Cal row 8 Burpee box overs 30/24 16/12 Cal ski 8 Power snatches115/75 Fitness Row :40-:50 seconds 6-8 Burpee box overs/ step overs :40-:50 seconds of skiing 6-8 Power… Read more »
CrossFit – Mon, Sep 9
CrossFit OC3 – CrossFit Front Squat (5×8) LIft: Front Squat – 5 rounds Every :90 perform 8 reps @ 74% or above Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 9 T2B 6 STO 135/95 3 Squat cleans 135/95… Read more »
CrossFit – Fri, Sep 6
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP 4 Squat cleans 185/135 8 Burpee bar hops 12 Wall balls 20/14 then…. 17-24 minutes 1 rep max clean Fitness 4 Squat cleans 8 Burpee bar hops… Read more »
CrossFit – Thu, Sep 5
CrossFit OC3 – CrossFit Push Jerk (7-7-5-5-3-3) Lift: Push jerk 7-7-5-5-3-3 AFter 2 rounds Max set DB lateral raises Max set DB upright rows Metcon (Time) For time 15-12-9-6-3 Snatches 155/105 100-80-60-40-20 DU’s Fitness Same scheme less weight 150-125-100-75-50 Single… Read more »
CrossFit – Wed, Sep 4
CrossFit OC3 – CrossFit Back Squat (4×7) Lift: 4×7 Back Squat @ 75%+ Between sets do :60 wall sit holds Metcon (Time) 300M run 30 CTB pull ups 300M run 30 KB swings 70/55 300M run 30 Deadlifts 185/135 300M… Read more »
CrossFit – Tue, Sep 3
CrossFit OC3 – CrossFit Bench Press (4×15) Lift: Chest/Arms 4×15 Bench Press 4 Rounds 20 banded pull downs 15 slow dual DB curls 20 Barbell skull crushers 15 Slow barbell curls Metcon (AMRAP – Rounds and Reps) 15 minutes 20/15… Read more »
CrossFit – Mon, Sep 2
CrossFit OC3 – CrossFit LABRO DAY WOD 8:00 AM ONLY
