Workout of the Day

CrossFit OC3 – CrossFit Warm-up Mobility Metcon (Time) For Time: 30 DB snatch 50/35 (15/15) alt 30 Back squats 135/95 90 DU’s 30 DB Snatch 30 Push Jerk 135/95 90 DU’s 30 DB snatch 30 Hang cleans 135/95 90 DU’s… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 3×25 Banded pull throughs 3×25 Back extensions 3×10 per leg (single arm RDL’s) Metcon (Time) 8 rounds for time: Performance 14 Kb swings 70/55 12 Pull ups 10 Wall balls 30/20… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (4×3) Looking for singles, taking about :10 seconds of rest between reps. Then taking about 2 minutes between sets Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: Performance 10 Power… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (3 rep max ) Metcon (3 Rounds for time) 3 Rounds each for time: 30/22 Cal row 15 Thrusters 115/85 15 Burpee bar hops Rest 2 minutes between rounds Fitness 25/20 Cal… Read more »

CrossFit OC3 – OC3 Red Programming Warm-up Accessory Metcon (No Measure) Mobility or Run OC3 Run OC3

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: 3×10 Strict pull ups (add vest) 3×15 Barbell rows (reverse and overhand grip!) 3×10 Db Rows Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: Performance 14 Deadlifts 185/135 14… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk (6×3) Metcon (Time) For Time: Performance 50 Push press 115/75 20 RMU 50 Push press 115/75 Fitness 30 Push Press 25 Ring dips/40 Push ups 30 Push press

CrossFit OC3 – CrossFit Warm-up Metcon (Time) “Grim Reaper” Performance 2,000M Bike then… 3 Rounds: 75 DU’s 50 Back Squats 95/65 25 Burpee bar hops then… 1,000M Row Fitness 1,000M bike then… 3 Rounds: 100 Single unders 35 back squats… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Squat Snatch EMOM 8 minutes: Perform 3 unbroken reps Metcon Metcon (Time) 21-15-9 Performance Hang power snatch 115/85 T2B Fitness Hang Power Snatch Medball sit ups (heavy)/Feet above hips etc

CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (5×5) 71-76% Across Metcon (Time) 3 Rounds for time: Performance 100 Ft WL with KB 70/55 15 SDHP with KB 30 Medball sit ups 14/10 Fitness 100 ft WL (less weight on KB)… Read more »