CrossFit OC3 – CrossFit Warm-up Bench Press (18-15-12-9-6-3) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: Performance 9 Deadlifts 225/155 6 BMU 30 Ft HSW Fitness 9 Deads (moderate) 8 CTB/BMU transfers or pull ups (any skill) 30 Ft… Read more »
Workout of the Day
02/26/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) The 100’s Performance 100/80 Cal row 100 DU’s 100 DB snatch 50/35 100 Burpees Fitness 75/60 Cal row 150 Singles 75 DB snatch 75 Burpees
02/25/2020
CrossFit OC3 – CrossFit Warm-up Front Squat (5×5) 75-79% Across Metcon (Time) 6 Rounds for time: Performance 12 thrusters 95/65 12 T2B Fitness 12 Thrusters 12 GHDSU/15 abmat sit ups/T2Rig/TAH
02/24/2020
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP: Performance 15/12 Cal row/bike 12 STO 115/85 9 Burpee bar hops No rest… 7 minutes to est. 1 rep max clean Clean (1 RM )
02/21/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 30 KB swings 70/55 15 Burpee box jump overs 24/20 30 Thrusters 95/65 15 BBJO 30 Hang snatch 95/65 15 BBJO 15 KB swings 10 BBJO 15 Thrusters 10 BBJO 15 Hang… Read more »
02/20/2020
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 4×3:00 minute AMRAPS (1 minute rest between) Performance 20 DB snatch 10/10 50/35 10 Single arm devil press 50/35 Remaining time: Max T2B Fitness 16 DB snatch 8 Devil press remaining… Read more »
02/19/2020
CrossFit OC3 – CrossFit Warm-up Bench Press (4×12) Bench Press 4 Rounds: 12 reps Narrow, Regular, Wide grip. One partner finishes 1 full round, then next partner. Until each person has finished 4 rounds. RX weight 95/65 RX+ weight 115/75… Read more »
02/18/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory Lift: 3×15 Bottom up KB presses (per arm) 3×15 Strict press (dual KB or DB’s) 3x(1 set) IYT 5-15lb plates/DB’s Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP: Performance… Read more »
02/17/2020
CrossFit OC3 – CrossFit Warm-up Clean and Jerk (40 reps with a partner ) RX weight 185/135 Metcon (Time) 3 Rounds for time: Performance 30 Wall balls 20/14 15 C&J 95/65 5 D-Ball OS 150/100 Fitness 25 Wall balls 10… Read more »
02/14/2020
CrossFit OC3 – CrossFit Warm-up Bench Press (20/18/16/14…..2) Partner split reps. Change weight as needed. Metcon (Time) For Time: Performance 40 DB snatch 50/35 80 DU’s 20 Front squat 155/105 30 DB snatch 90 DU’s 15 Front Squat 20 DB… Read more »