CrossFit OC3 – CrossFit Warm-up Split Jerk (1 rep (get heavy)) *New People do Push Jerk Metcon (Time) For Time: Performance 40/30 Cal ski 80 T2B 40/30 Cal ski Fitness 30/22 Cal ski 70 GHDSU/T2rig/medball sit ups 30/22 Cal ski
Workout of the Day
08/09/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Cardio Performance 200 Wall balls 20/14 2000M row 4000M bike 2 Mile run Fitness 150 Wall balls 1500M row 3000M bike 1.5 mile run
08/08/2022
CrossFit OC3 – CrossFit Warm-up Power Snatch (8 Rounds: :30on/:30off ) RX 165/115 Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 9 PS 75/55 12 OHS 75/55 24 DU’s Fitness 7 Power snatch 10 OHS 30 Singles
08/05/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) EMOM 8 minutes 3 Squat Cleans Metcon (Time) TEAM WOD Performance 2 Rounds: 60/45 Cal bike (partner holds dual KB 70/55) 30 Syn KB swings 70/55 then… 2 Rounds: 60/45 Cal Ski (Partner… Read more »
08/04/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) EMOM 27 minute Performance 18/13 Cal row 200M run 6 D-Ball OS 150/100 Fitness Same scheme less running and rowing *** May need to stagger so D-Balls are open
08/03/2022
CrossFit OC3 – CrossFit Warm-up Snatch (5×2) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP Performance 3 SS 185/135 6 Burpee bar hops 9 CTB pull ups Fitness 3 Power snatch 6 Burpee bar hops 9 Pull ups/Jumping/RR
08/02/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Accessory Squat 3 Rounds: 10 Narrow Stance back Squats + 10 Wide Stance Back squats (same weight) 10 (per leg) Bulgarian Split squats (foot on bench) Metcon (Time) For Time: Performance 30… Read more »
08/01/2022
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) LIft: Every 2:00 for 6 Rounds 7 C&J RX weight 205/145 (to be done in singles) Metcon (Time) For time Performance 40 T2B 40 Hang C&J 95/65 20 T2B 20 Hang… Read more »
07/29/2022
CrossFit OC3 – CrossFit Metcon (Time) Performance 200 DU’s 15 BMU 15 Hang cleans 165/115 400M run 150 DU’s 10 BMU 15 Hang cleans 800M run 100 Du’s 5 BMU 15 Hang cleans 1200M run Fitness 200 Singles 15 asst…. Read more »
07/28/2022
CrossFit OC3 – CrossFit Warm-up Deadlift (5×3 82/87% across ) Metcon (Time) For Time: Performance 500/400M row 30 T2B 15 Deads 225/155 500/400 15 Deads 30 T2B 500/400 Fitness 400/300M row 30 Medball sit ups/GHDSU/T2Rig 15 Deads (lighter) 400/300 15… Read more »
