CrossFit OC3 – CrossFit Warm-up Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball… Read more »
Workout of the Day
04/18/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (4×11) 67-69% Metcon (Time) 1 Mile run Or 2K row For Time
04/17/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Squat Snatch (2 rep max ) Fitness: Power Snatch Metcon (Time) 4 Rounds FT: Performance 12 Power snatch 115/85 8 OHS 6 Ring or Bar MU Fitness 12 Power snatch 8 OHS 8 ring… Read more »
04/16/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 4 rounds for time: Performance 12 squat cleans 145/100 Run 400M 24 Bar facing burpees Fitness 8 squat cleans Run 300M 20 bar facing burpees
04/15/2019
CrossFit OC3 – OC3 Red Programming Warm-up Weightlifting Deadlift (6×3) 72-75% Across Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP Performance 10 KB swings 70/55 8 KB squats 70/55 6 KB push press 3/3 R/L Fitness Same, less weight… Read more »
04/15/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (6×3) 72-75% Across Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP Performance 10 KB swings 70/55 8 KB squats 70/55 6 KB push press 3/3 R/L Fitness Same, less weight
04/12/2019
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 »
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 »