CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon (No Measure) Skill Day: RMU or BMU or some gymnastic skill work For those who are proficient give them a 7 minute EMOM. Metcon (Time) 4 Rounds for time: Performance 15 Deadlifts 185/135… Read more »
Workout of the Day
01/29/2020
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) EMOM 30 minutes Performance 1. 17/13 Cal Bike 2. 8 hang squat cleans 135/95 3. 10 Burpee pull ups Fitness 1. Pick a aggressive calorie # 2. 8 hang squat cleans (lighter)… Read more »
01/28/2020
CrossFit OC3 – CrossFit Warm-up Hang Power Clean (4 reps ) EMOM 8 minutes Metcon (Time) For Time: Performance 30 T2B 40/30 Cal row 30 Thrusters 95/65 150 DU’s 30 Thrusters 40/30 Cal row 30 T2B Fitness 30 GHDSU/40abmat sit… Read more »
01/27/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Lift partner WOD: Squat Snatches: Completed however (one bar, change own weight) 26 reps @ 115/85 20 reps @ 135/95 16 reps @ 155/105 12 reps @ 165/115 8 reps @ 185/135 4… Read more »
01/24/2020
CrossFit OC3 – CrossFit Warm-up Front Squat (5×9) Metcon (AMRAP – Rounds and Reps) Partner WOD: 7 minute AMRAP: Performance 10 Synchro thrusters 95/65 10 Synchro Pull ups Rest 1 minutes 7 minute AMRAP: 10 Synchro Hang snatch 95/65 10… Read more »
01/23/2020
CrossFit OC3 – CrossFit Warm-up Deadlift (3 rep max ) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 11 Deadlifts 185/135 9 T2B 60 Ft WL 30/30 (with Dual KB’s or DBs) Fitness 11 Deads (weight should be… Read more »
01/22/2020
CrossFit OC3 – CrossFit Warm-up Metcon (6 Rounds for time) WOD: 1 rounds every 4 minutes for 6 rounds: Performance 18 Back Squats 135/95 15/12 Cal Bike 12 Burpee bar hops 6 Snatches 135/95 Fitness 15 Backsquats (moderate weight) 12/10… Read more »
01/21/2020
CrossFit OC3 – CrossFit Warm-up Push Jerk (5×3) Metcon (Time) 4 Rounds: Performance 90 DU’s 30 Wall balls 20/14 10 BMU Fitness 1:20 of DU’s or 125 singles 25 Wall balls 10 CTB/BMU tranfers, dips? Whatever they want to work… Read more »
01/20/2020
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) 12 minute EMOM: 1. 6 unbroken DB SS (alt arms, 3/3). This is clearly very advanced. Which is fine, please make sure only people who have the mobility to do this are… Read more »
01/17/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) For Time: Performance 80/70 Cal row 60 thrusters 95/65 40 box jump overs 24/20 20 D-Ball OS 150/100 Fitness 70/60 Cal row 50 Thrusters 30 box step overs/lower box jumps 15 D-Ball OS… Read more »