CrossFit OC3 – CrossFit Warm-up Push Press (6×3) Metcon (Time) 3 Rounds for time: Performance 25 Thrusters 75/55 100 Ft Walking lunge w KB 70/55 Fitness 20 Thrusters 100 Ft walking lunge (less weight)
Workout of the Day
06/12/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 100/100 Cal Bike/Row 80/80 for Women (buy in) (Must split calories 20/20. For example, partner A starts on rower will row 20 calories, simultaneously partner B starts on bike and also does… Read more »
06/11/2019
CrossFit OC3 – CrossFit Warm-up Front Squat (6-6-4-4-2-2) 72-76-80-84-90-92% Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP: Performance 12 DB snatch 50/35 (6/6) 12 Wall balls 20/14 Fitness 10 10
06/10/2019
CrossFit OC3 – CrossFit Warm-up 1 Round of unbroken DT (1 round ) Perform 1 round of Unbroken DT every :90 12 Deads 9 Hang power cleans 6 STO Metcon (Time) For Time Performance 15 C&J 115/85 30 CTB pull… Read more »
06/07/2019
CrossFit OC3 – CrossFit Warm-up Deadlift (1 Rep max ) Metcon (Time) Performance 15-12-9-12-15 Deadlifts 205/145 Heavy Wall balls 30/20 Burpee bar hops Fitness 12-9-6-9-12 Deadlifts Wall balls Burpee bar hops
06/06/2019
CrossFit OC3 – CrossFit Warm-up Mobility Metcon (AMRAP – Reps) 6×3:00 minute intervals with 1:00 minute rest Performance 20/15 Cal bike 15 CTB pull ups RX+ 10 BMU (switch each interval between CTB and BMU for RX+) Remaining time in… Read more »
06/05/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: 4 Rounds for time: 1 Person will run, simultaneously while one rows. Then switch. So you will run/row each round 800M run 1000M row (900 for ladies) Fitness 400M run 600M… Read more »
06/04/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (5×5) 78-81% Across Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP: Performance 11 T2B 9 Thrusters 95/65 33 DU’s Fitness 11 Feet above hips, T2Rig, Medball sit ups 9 Thrusters (something… Read more »
06/03/2019
CrossFit OC3 – CrossFit Warm-up Bench Press (5 rep max ) Once you find your 5 rep: Go down to 135/95, 155/105. Do a max set at each weight. Bench Press (Max reps ) Metcon (Time) Heavy Grace Performance 185/135… Read more »
05/31/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (6 reps ) EMOM 8 minutes Metcon (Time) For Time Performance 30/22 Cal bike 30 Deadlifts 185/135 30 Burpee bar hops 120 DU’s 30 Burpee bar hops 30 Deadlifts 30/22 Cal bike… Read more »