CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory Core Work: 12 minute AMRAP: (not for reps, just to keep moving) :30 hollow hold :30 plank hold 10 Hanging leg raises 30 Fast crunches (Head to ceiling) Metcon (AMRAP… Read more »
Workout of the Day
07/09/2020
CrossFit OC3 – CrossFit Warm-up Bench Press (7/7/7 (N/R/W)) RX weight: 135/95 *** 21 reps of bench per round. This will ADD up quickly. Most people will need to scale. 1 person will complete all 21 reps, before switching to… Read more »
07/08/2020
CrossFit OC3 – CrossFit Warm-up Sumo Deadlift (4×7) Work up Metcon (Time) For time: Performance 30 DL’s 185/135 30 Burpee bar hops 30 T2B 600M run 30 T2B 30 Burpee bar hops 30 DL’s Fitness 25 25 25 400M run… Read more »
07/07/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 4 Rounds: 10 Bicep curls (alt arms) 15 Seating bent over DB rows 20 Banded curls Metcon (Time) 10 Rounds: (for time) Performance 25/18 Cal row/Bike 50 DU’s Fitness 20/15 Cal… Read more »
07/06/2020
CrossFit OC3 – CrossFit Warm-up Clean and Jerk (2 Heavy C&J ) EMOM 8 minutes Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP performance 5 C&J 135/95 7 Box jumps 36/30 (45+25lb plate) 9 Front Squats 135/95 Fitness 5… Read more »
07/03/2020
CrossFit OC3 – CrossFit Warm-up Front Squat (12-9-6-3) 12-9-6-3 Front Squat 70-75-80-85%+ Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP Performance 9 hang cleans 155/105 9 Burpee pull ups (wrist height) 200M run with KB 55/35 Fitness 7 hang… Read more »
07/02/2020
CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (5 DL’s ) EMOM 8 minutes 75-81% across Metcon (Time) 3 rounds: Performance 20 T2B 20 Box jumps 24/20 20 DB snatch 50/35 Fitness 20 20 20 Accessory Metcon (No Measure) accumulate… Read more »
07/01/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 400M run 15 Burpee bar hops 12 Clusters 135/95 (squat clean thruster) 800M run 15 12 1000M run 15 12 1200M run 15 12 Fitness 200M run 12 9 400M run 12… Read more »
06/30/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner Bench Press NFT 50-40-30-20-10 Split reps however 135/95 155/105 185/135 205/145 225/155 Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: Performance 30/22 Cal row/bike 30 Wall balls 30/20 15 15 Fitness… Read more »
06/29/2020
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 5×2:00 AMRAPS (Max squat snatches) 1 min rest b/t Buy in 50 DU’s- then accumulate as many squat snatches as possible in the remaining 2 minutes. RX weight 155/105 Metcon (Time)… Read more »
