CrossFit OC3 – CrossFit Warm-up Snatch (1 Rep max ) Metcon (Time) Performance 1000M run 12-8-4 Power snatch 95/65 Box jump over 24/20 800M run 12-8-4 Power snatch Box jump over 400m run 12-8-4 Fitness 800M run 10-6-4 Power snatch… Read more »
Workout of the Day
08/22/2019
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) 30 Minute EMOM: Performance 1. 16/13 Cal Bike 2. 10 Burpee pull ups 3. 45 DU’s Fitness 1. 14/11 Cal bike 2. 8 Burpee pull ups 3. 60 Single unders
08/21/2019
CrossFit OC3 – CrossFit Warm-up Clean and Jerk (6×2) Done in singles Metcon (Time) For Time: 10-8-6-4-2 C&J 30/22 Cal row in-between each set of C&J RX weights: 135/95 155/105 185/135 205/145 225/155 Fitness weights: 95/65 115/85 135/95 155/105 185/135… Read more »
08/20/2019
CrossFit OC3 – CrossFit Warm-up Rene (Time) 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it.Danish Army Sgt. René Brink Jakobsen of Vang,… Read more »
08/19/2019
CrossFit OC3 – CrossFit Warm-up Back Squat (4-4-3-3-2-2) 80-85-90% Metcon (Time) 2 Rounds for time: Performance 50 Thrusters 75/55 30 T2B Fitness 40 Thrusters 30 Sit ups/GHDSU/Feet above hips
08/16/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (3×3, 2×2, 1×1 ) Looking to work up to heavy single. NOT looking for a 1 RM Metcon (Time) 5 Rounds for time: RX+ 12 Deads 225/155 6 RMU 400M run Performance 12… Read more »
08/15/2019
CrossFit OC3 – CrossFit Warm-up Mobility Metcon (AMRAP – Reps) 4×4 minute AMRAPS (1 minute rest between) 30/22 Cal Bike 20 KB swings 70/55 Remaining time: Max push ups Fitness Same thing, less weight on KB’sScore is max push ups,… Read more »
08/14/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (4×6) 72-75% Across Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP Performance 9 Hang power cleans 135/95 6 Box jumps 36/30 6 STO 135/95 Fitness Same thing, step overs, less weight
08/13/2019
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: 10…1- NFT – but not taking forever either Toes to Rings V-ups GHDSU with med ball (keep it LIGHT) go over this. This takes some serious core strength, there are… Read more »
08/12/2019
CrossFit OC3 – CrossFit Warm-up Power Snatch (4-3-2 (x2) ) RX: Unbroken PS Fitness: Not Unbroken Metcon (Time) Performance 16-12-8 Power Snatch 95/65 300M run Rest 2 minutes 16-12-8 SDHP (115/75) CTB pull ups Fitness 16-12-8 Power Snatch 200M run… Read more »
