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 »
Workout of the Day
10/21/2019
CrossFit OC3 – CrossFit Warm-up Squat Clean (8 minute EMOM ) 1 SC + 4 FS (squat clean + Front Squat) Metcon (Time) 3 Rounds for time: Performance 30/22 Cal row 15 T2B 5 Squat clean thrusters 185/135 Fitness 25/18… Read more »
10/17/2019
CrossFit OC3 – CrossFit Warm-up Hang Power Snatch (4 reps ) EMOM 7 minutes Metcon (Time) 4 Rounds for time: Performance 500M row 20 KB swings 55/35 30 AIr squats Fitness 400M row 15 KB swings 20 air squats
10/16/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Weight) 2 DL’s + 1 Hang Clean + 1 Full clean Max weight Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: PARTNER WOD Performance 14/12 Cal Bike Same time: 7 Dual DB devil… Read more »
10/15/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 64/54 Cal row 32 Pull ups 48 Thrusters 75/55 128 Wall balls 20/14 48 Thrusters 32 Pull ups 64/54 Cal row Fitness 55/45 Cal row 25 pull ups/RR/asst. pull ups/jumping 35 Thrusters… Read more »
10/14/2019
CrossFit OC3 – CrossFit Warm-up Clean and Jerk (Double Tabata ) Lift: Double Tabata C&J 8 Rounds: :40on/:40off RX weight 155/105 Score is total # C&J Metcon (AMRAP – Reps) 5 Rounds: 5×2 minute Blocks (with 1 minute rest between)… Read more »
10/10/2019
CrossFit OC3 – CrossFit Warm-up Power Snatch (3 reps ) EMOM 10 minutes Metcon (Time) 2 Rounds For Time: Performance 40 Kb swings 55/35 40 Box jump overs 24/20 30 T2B Fitness 30 KB swings 30 Box jump overs/step overs… Read more »
10/09/2019
CrossFit OC3 – CrossFit Warm-up 10k Run (Time) Max Effort 10k Run 5k Run (Time) Max Effort 5k Run
10/08/2019
CrossFit OC3 – CrossFit Warm-up Overhead Squat (5×3) Metcon (Time) 3 Rounds For Time: Performance 500M row 20 CTB pull ups (looking for 3-4 sets) 40 Wall balls 30/20 (looking for 3 sets of less) Fitness 3 Rounds: 500M row… Read more »
10/07/2019
CrossFit OC3 – CrossFit Warm-up 3 HPC’s + 3 FS + 3 Jerks (5×1) Every :90 for 5 rounds complete one complex Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 2.4.6.810…. barbell at 115/85 hang cleans Front Squats Push… Read more »