CrossFit OC3 – CrossFit Warm-up Front Squat (EMOM ) Front Squat EMOM 12 minutes (there will be a 1 minute break after every 4 minute block) Minutes 1-4: 6 reps at 68% Rest minute 4-5 Minutes 5-9: 4 reps at… Read more »
Workout of the Day
11/01/2019
CrossFit OC3 – CrossFit Metcon (No Measure) 20.4
10/31/2019
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 3×30 GHDSU 3x:30 GHD Russian twist with PVC pipe 3×1:00 hollow hold Metcon (Time) Performance 3 Rounds: 20 Hang snatch 95/65 80 DU’s 2 Rounds: 30 OHS 95/65 30 Pull ups… Read more »
10/30/2019
CrossFit OC3 – CrossFit Warm-up Back Squat (15-12-9) Back Squat 15-12-9 (all working sets @ specific %’s) 15- 72% 12- 76% 9-80% Metcon (AMRAP – Reps) 2×6:00 Blocks (rest 1 minute between blocks) Start over each time Performance 40/30 Cal… Read more »
10/29/2019
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 24 minute AMRAP: Performance 17 KB swings 55/35 17 Box jumps 24/20 17 Wall balls 30/20 Fitness 15 Kb swings (light) 15 Steps ups/lower box 15 Heavy wall ball
10/28/2019
CrossFit OC3 – CrossFit Warm-up Hang Power Clean (5 reps ) 7 min EMOM Metcon (Time) 21-15-9 Performance Thrusters 115/75 T2B Fitness Thrusters (moderate weight) GHDSU/Medball sit ups/Toes above hips
10/25/2019
CrossFit OC3 – CrossFit Metcon (No Measure) 20.3
10/24/2019
CrossFit OC3 – CrossFit Warm-up Split Jerk (Work up to heavy single ) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: Performance 20 DB snatch 50/35 (10/10) alt 15/12 Cal row Fitness same thing, less weight on DB
10/23/2019
CrossFit OC3 – CrossFit Warm-up Mobility Metcon (Time) Partner WOD: Performance 150/130 Cal Bike 75 Synchro Wall balls 30/20 50 Power cleans 165/115 25 Synchro BMU Fitness 130/110 Cal Bike 75 Syn Wall balls 50 Power cleans 25 Syn CTB… Read more »
10/22/2019
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: 3×25 Narrow Grip Push Ups 3×10 Reverse grip Barbell rows and Regular grip (one right after the other) So total of 20 reps 3×10 Banded pull downs Metcon (AMRAP… Read more »