CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 3×8:00 minute AMRAPS Performance 15/10 Cal Bike 5 C&J 135/95 Rest 1 minute 2) 15 Wall balls 30/20 7 hang cleans 135/95 Rest 1 minute 3) 15 KB swings 70/55 7… Read more »
Workout of the Day
11/26/2019
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: 3×12 GHD raise 3×30 Russian twist 3×1:00 hollow hold Metcon (Time) 3 Rounds for time: Performance 15 T2B 30 DB snatch 50/35 (alt) 15/15 90 DU’s Fitness 15 Medball… Read more »
11/25/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Lift: -Partners- unbroken power cleans 3×6 (3 sets of 6 reps) 135/95 4×5 165/115 5×4 185/135 *** Goal is to pick weights you can do unbroken. Each person will complete all the work,… Read more »
11/22/2019
CrossFit OC3 – CrossFit Warm-up Push Press (4×10) Metcon (Time) 6 rounds for time: Performance 12 DB snatch 70/50 (heavy) 6/6 (alt) 10 T2B 12 Box jumps 30/24 Fitness 12 DB snatch (heavier than usual) 10 GHDSU, medball sit ups,… Read more »
11/21/2019
CrossFit OC3 – CrossFit Warm-up Hang Power Snatch (3 reps ) EMOM 7 minutes Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: Performance 8 Power snatch 135/95 24 DU’s 16 Deadlifts 135/95 24 DU’s Fitness 8 Power snatch 40… Read more »
11/20/2019
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 4×25 Banded pull downs 4×25 Box dips (isolating triceps) 4×25 light narrow grip bench Metcon (Time) Performance 1200M run then… 3 Rounds: 24 Back Squats 95/65 9 RMU 3 Wall walks… Read more »
11/19/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance Buy in: 1000M Bike then… 40 C&J 115/85 40 pull ups 20 D-Ball OS 150/100 40 Burpees to target (2″ above finger tips) Buy out: 1000M Bike Fitness Buy in: 750M Bike… Read more »
11/18/2019
CrossFit OC3 – CrossFit Warm-up Front Squat (4×7) 74-78% across Metcon (Time) 5 Rounds for time: Performance 15 KB swings 70/55 25 Wall balls 20/14 Fitness 15 KB swings (lighter weight) 20 Wall balls
11/15/2019
CrossFit OC3 – CrossFit Warm-up Sumo Deadlift (5×4) Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: Performance 15 DL’s 135/95 15 Pull ups 15 Box jump overs 24/20 Fitness 12 12 12
11/14/2019
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory Work: 3x:30 GHD Russian twist with PVC pipe 3×20 Weighted V-ups 3×50 fast sit ups (looking for a small crunch, not a full sit up) Metcon (Time) Partner WOD: Performance… Read more »