CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 1200M run 12-9-6 Squat cleans 115/85 Burpee bar hops (facing) 800M run 12-9-6 Squat cleans Burpee bar hops 400M run 12-9-6 Squat cleans Burpee bar hops Fitness 800M run 9-6-3 Squat cleans… Read more »
Workout of the Day
05/23/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (7×2) Metcon (4 Rounds for time) 4 Rounds: Each for time: (Rest 1 minute between rounds) 24/18 Cal Bike Erg 48 DU’s 8 Back Squats 185/135 Fitness 20/15 Cal Bike Erg 60… Read more »
05/22/2019
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 3×1:00 minute hollow hold 3x:30 Russian twist with PVC pipe 3x:1:00 minute plank hold Metcon (AMRAP – Rounds and Reps) 19 minute AMRAP: Performance 18 Wall balls 30/20 15 Deadlifts 155/105… Read more »
05/21/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Snatch (4 reps ) EMOM 8 minutes Metcon (Time) Performance 38/30 Cal row 38 Hang power snatch 95/65 38 Pull ups 38 Box jump overs 24/20 Fitness 30/25 Cal row 30 hang power… Read more »
05/20/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Thruster (3-3-2-2-1-1) Metcon (Time) 3 Rounds for time: 400M run 15 Thrusters 135/95 Fitness 300M run 15 Thrusters
05/17/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk (5×3) work up Metcon (Time) For Time: Performance 24-18-12 CTB pull ups Thrusters 115/75 Run 400M Fitness 21-15-9 Pull ups/jumping PU or RR Thrusters Run 400M
05/16/2019
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 3×10 Strict pull ups 3×10 Bottom up KB press (per arm) 3×30 Banded pull downs (both arms, one band) 3×10 Narrow grip bench Metcon (AMRAP – Rounds and Reps) 10 minute… Read more »
05/15/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Time) “The F****** Heat” Performance 100/80 Cal Bike 200 Du’s 100 Wall balls 30/20 2 Mile run Fitness 80/65 Cal row 300 singles 80 Wall balls 1 Mile run
05/14/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (5×4) 81-86% Across Metcon (Time) 3 Rounds: Performance 30/22 Cal row 10 Power cleans 165/115 10 BMU Fitness 25/18 Cal row 10 power cleans 10 DB Box dips, 15 push ups (they… Read more »
05/13/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Metcon (Weight) 2 Snatches + 3 OHS AHAP (as heavy as possible) Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP: Performance 6 Squat Snatch 115/85 10 Box jumps 36/30 (45+25) Fitness 6 Power… Read more »
