CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (As many as possible ) :30on/:30off- EMOM 8 minutes Metcon (Time) Performance 60/50 Cal Bike Erg 50 STO 115/85 40 SDHP 115/85 30 T2B 20 Box jumps 36/30 10 BMU Fitness 50/40… Read more »
Workout of the Day
04/11/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Squat Snatch (1 RM ) Metcon (No Measure) 20 minute EMOM: Performance 1. 15 Power snatch 75/55 2. 15 Wall balls 30/20 Fitness 1. 12 Power snatch 2. 12 Wall balls
04/10/2019
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: 3×15 DB rows (per arm) 3×15 bottom up KB presses 3×1 Rope sled pull (across turf, roughly 50ft) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: Performance 15 Deadlifts… Read more »
04/09/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 1000M row 30 DB or KB step overs 24/20 30 Burpees 30 Pull ups 500M row 20 20 20 250M row 10 10 10 Fitness 750M row 25 Step overs (Weighted or… Read more »
04/08/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Clusters (6 heavy singles ) 6×1 Metcon (Time) Performance 14 Clusters 135/95 200M run 35 DU’s 12 Clusters 200M run 35 DU’s 10/8/6/4/2.. You will run 200M and do 35DU’s each round Fitness Start… Read more »
04/05/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (1 RM ) Metcon (Time) 5 Rounds For Time: Performance 15 Wall balls 30/20 9 hang cleans 135/95 6 BMU Fitness 15 Wall balls 9 Hang cleans 9 CTB or a different… Read more »
04/04/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat ( 5-4-3-2-1 ) 75-80-85-90-95% Metcon (Time) Performance 1,000M row then… 3 Rounds: 20 air squats 20 KB swings 55/35 100 Ft OHWL with KB (50/50) R/L Fitness 750M row then… 3 Rounds:… Read more »
04/03/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 6 rounds For Time Performance 16/13 Cal Bike 8 Power cleans 155/105 8 T2B Fitness 14/12 Cal bike 8 Power cleans 8 feet above hips, 8 heavy med ball sit ups Accessory Metcon… Read more »
04/02/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (5×4) work up Metcon (AMRAP – Rounds and Reps) 3x3minute AMRAPS (start where you left off) Score is total # of rounds and reps added up throghout all 3 AMRAPS. Rest 1… Read more »
04/01/2019
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) “April For Reals” 35 minute AMRAP: Performance 60/45 Cal row *Partner holds BBFR (total) 30 Squat cleans thrusters (135/95) (total) 30 Synchronized pull ups (or simultaneous) (30 each) 30… Read more »