CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 4×25 Banded pull downs 4×25 Box dips (isolating triceps) 4×25 light narrow grip bench Metcon (Time) Performance 1200M run then… 3 Rounds: 24 Back Squats 95/65 9 RMU 3 Wall walks… Read more »
Workout of the Day
11/19/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance Buy in: 1000M Bike then… 40 C&J 115/85 40 pull ups 20 D-Ball OS 150/100 40 Burpees to target (2″ above finger tips) Buy out: 1000M Bike Fitness Buy in: 750M Bike… Read more »
11/18/2019
CrossFit OC3 – CrossFit Warm-up Front Squat (4×7) 74-78% across Metcon (Time) 5 Rounds for time: Performance 15 KB swings 70/55 25 Wall balls 20/14 Fitness 15 KB swings (lighter weight) 20 Wall balls
11/15/2019
CrossFit OC3 – CrossFit Warm-up Sumo Deadlift (5×4) Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: Performance 15 DL’s 135/95 15 Pull ups 15 Box jump overs 24/20 Fitness 12 12 12
11/13/2019
CrossFit OC3 – CrossFit Warm-up 5 Rounds NFT: Lift: 5 Rounds NFT: But not taking forever 10 Bench press (You can choose) 10 Strict pull ups Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: Performance 7 Squat cleans 135/95… Read more »
11/12/2019
CrossFit OC3 – CrossFit Warm-up Power Snatch (:30on/:30off) Lift: 10 rounds: Power snatch RX (135/95) Looking for 6-8 reps per :30. Metcon (Time) Performance 150 DU’s 30 OHS 115/85 150 DU’s Fitness 200 Singles 30 Front squats/asst. OHS/Back squats 200… Read more »
11/11/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Time) “MOOSE” Performance/RX 1000M row Then… 10 rounds: 7 Bar facing burpees 3 Thrusters Then… 1200M run with wall ball 20/14 Fitness 800M row then… 8 rounds: 7 Bar facing burpees 3 Thrusters then…… Read more »
11/08/2019
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) 20.5
11/07/2019
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon (No Measure) HSW, Handstand holds, Wall walks Metcon (Time) For Time: Performance Buy in: 2000M Bike Then… 21-15-9 Box jumps 30/24 42-30-18 Wall balls 20/14 Then… 100 Ft HSW Fitness Buy in 1500M… Read more »
11/06/2019
CrossFit OC3 – CrossFit Warm-up Deadlift (6×2 (Standing on 2″ riser) ) 85%+ (all sets) Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP: Performance 1 Round of DT 10 Burpee bar hops Fitness 1 Round of DT (lighter weight)… Read more »
