CrossFit OC3 – CrossFit Warm-up bench + arms 4 Rounds: 9 Bench Press Super set: Seated DB curls (10 per arm) Finish with/ 3 Rounds: Max set Barbell curls Max set paralette push ups Metcon (AMRAP – Rounds and Reps)… Read more »
Workout of the Day
05/13/2022
CrossFit OC3 – CrossFit Warm-up Power Snatch (5×3) Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP Performance 50/35 Cal Ski + 50/35 Cal bike (for time) to start 13 minutes remaining time: AMRAP 10 Hang snatch 95/65 10 Burpee… Read more »
05/12/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) WOD: For time Performance 1000M run 50 KB swings 50/35 20 KB lunge STEPS (10 down and 10 back) 800M run 40 20 600M run 30 20 400M run 20 20 200M run… Read more »
05/11/2022
CrossFit OC3 – CrossFit Warm-up 2 PP + 2 PJ EMOM 8 minutes Metcon (Time) For time Performance 8 Power cleans 205/145 24 Wall balls 30/20 8 Power cleans 32 Wall balls 8 Power cleans 40 Wall balls Fitness 7… Read more »
05/10/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Accessory Back Work: 3×10 Pendlay rows (heavy) 3×10 Bent over DB rows (per arm) 3×10 Bent over DB reverse flys Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many… Read more »
05/09/2022
CrossFit OC3 – CrossFit Warm-up Deadlift (6-6-4-4-2-2) Def Deadlifts (standing on 45lb BLUE plate) 6-6-4-4-2-2 6s 60% across (speed) 4s 67% 2s 75% Metcon (Time) Murph Prep 3 Rounds Performance 20 Pull ups 75 DU’s 30 Push ups Fitness 20… Read more »
05/06/2022
CrossFit OC3 – CrossFit Warm-up Push Press (6-6-5-5-4-4) Metcon (Time) For time Performance 60/45 Cal row 30 CTB pull ups 60 wall balls 30/20 30/22 Cal bike Fitness 50/35 Cal row 25 Pull ups/RR/Jumping pull ups (rather see jumping) 50… Read more »
05/05/2022
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP Performance 5 Deadlifts 315/215 15 Box jump overs 24/20 (step down) 3 Wall walks Fitness 5 Deads 15 Box step overs or lower box 3 Wall… Read more »
05/04/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Split up however you want *** must do a minimum of 800M runs Performance 3 Mile run 300 Burpees Fitness 2 mile run 200 Burpees
05/03/2022
CrossFit OC3 – CrossFit Warm-up Power Clean (3 reps (EMOM 9 min) ) Metcon (4 Rounds for time) 4 Rounds: Performance 25 T2B 5 C&J 225/155 15/11 Cal ski Rest 1 minute after each round on your own Fitness 25… Read more »
