CrossFit OC3 – CrossFit Warm-up Metcon (Time) 2/3/4/5 minute AMRAP THEN… For time (1 minute rest between AMRAPS) Performance 25/18 Cal Bike 20 Burpees 15 Hang snatch 95/65 10 CTB pull ups 5 D-Ball OS 150/100 Fitness 20/15 Cal bike… Read more »
Workout of the Day
10/03/2019
CrossFit OC3 – CrossFit Warm-up Bench Press (10-8-6) 4 Rounds each: bench press (narrow, regular, wide grip) 10-8-6 RX weight 135/95 *** work in partners. They will finish 1 entire round before switching with their partner. Goal is to keep… Read more »
10/02/2019
CrossFit OC3 – CrossFit Warm-up Deadlift (5 rep max) Metcon (Time) 30-20-10 Performance Deadlift 185/135 T2B Fitness Deadlift TAH (toes above hips), GHDSU, Medball sit ups
10/01/2019
CrossFit OC3 – CrossFit Warm-up Clean and Jerk (8 unbroken reps ) Every :90 for 5 rounds. Looking at bar path and staying light. Think more of a warm up. Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP: Performance… Read more »
09/30/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 5 Rounds for time: Performance 400M run 10 Power snatch 115/85 20 Back squats 115/85 Fitness 300M run 8 Power snatch 16 BS
09/27/2019
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 4×5:00 minute AMRAPS: (1 minute rest between) Performance 10 Power Snatch 135/95 20 Wall balls 30/20 60 DU’s Remaining time: Max calories on row Fitness 10 Power snatch 20 Wall balls… Read more »
09/26/2019
CrossFit OC3 – CrossFit Warm-up Back Rack Lunge (4X20 (10/10) ) Metcon (Time) Partner WOD: Performance 100/80 Cal Bike (Partner holds dual KB’s) (AHAP) 50 Syn Pull ups 100/80 Cal Bike (Partner holds plank) Fitness 80/70 Cal Bike (partner holds)… Read more »
09/25/2019
CrossFit OC3 – CrossFit Metcon (Time) Wednesday: Performance 800M run 30 Back squats 135/95 30 Burpees to target 800M run 20 20 800M run 10 10 Fitness 600M run (tree line) 25 25 600 18 18 600 9 9
09/25/2019
CrossFit OC3 – CrossFit Warm-up Bench Press (3 rep max ) Metcon (Time) 5 Rounds for time: 10 Bench Press 185/135 20 Pistols (10/10) 30 Pull ups Session 2 Power Snatch (6 reps ) EMOM 10 minutes, 6 unbroken power… Read more »
09/24/2019
CrossFit OC3 – CrossFit Push Jerk (5×4) Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: Performance 10 T2B 10 Deadlifts 135/95 10 Hang cleans 135/95 Fitness 10 GHDSU, 10 toes above hips, 10 medball sit ups 10 Deadlifts 10… Read more »