CrossFit OC3 – CrossFit Warm-up Weightlifting Squat Snatch (4 reps ) EMOM 7 minutes Metcon (Time) Performance 10-8-6-4-2 Squat Snatch 135/95 BMU Fitness 10-8-6-4-2 Squat Snatch/PS+OHS Ring dips/DB box dips/double push ups
Workout of the Day
01/07/2019
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 0:00-28:00 minutes to complete. A 20 minute AMRAP and your 1 RM C&J, both will count towards TNT as separate scores. So if you do not perform better and… Read more »
01/04/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (7×1) all reps above 90% Metcon (Time) Performance 37 Back squats 165/115 37 Box jump overs 24/20 37 Wall balls 30/20 37 Burpee bar hops Fitness 30 30 30 30
01/03/2019
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP: Performance 13 Power Snatch 95/65 26 DU’s 13 OHS 95/65 26 DU’s Fitness 11 PS 30 Singles 11 OHS/FS/BS 30 Singles
01/02/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (3 reps ) Metcon Metcon (Time) 30-20-10 Performance Cal row/Bike STO 135/95 Pull ups Fitness 21-15-9 Cal row/Bike STO asst. Pull ups/RR
12/28/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (4×10) Narrow grip, go by feel Metcon Metcon (Time) For Time: Performance 28/24 Cal Row 28 Thrusters 115/75 28 T2B 28 Back rack lunge steps 115/75 (14 per leg) 28/24 Cal Bike… Read more »
12/27/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (5×5) Metcon Metcon (Time) 21-15-9 Performance CTB pull ups KB swings 55/35 (Triple the reps) Double unders Fitness Pull ups/RR/Asst. pull ups Kb swings 75 singles (per round)
12/26/2018
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP: Goal is to just move for 30 minutes 30/25 Cal Row/Bike 15 Power cleans 135/95 30 Wall balls 20/14 15 Back squats 135/95 Fitness Same… Read more »
12/21/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk (6×3) Metcon Metcon (AMRAP – Reps) 2x 7 minute AMRAPS- 2 minute rest between 7 minute AMRAP: 8 Synchro T2B 8 D-Ball OS 150/100 (total) Rest 2 minutes 7 minute AMRAP: 8… Read more »
12/20/2018
CrossFit OC3 – CrossFit Warm-up Gymnastics Gymnastics Skill Work (5-10) EMOM 8 minuts: 5 paralette HSPU or 10 regular or 30 Ft HSW, if they have HSW down have they add in the obstacle. Scaled HSPU’s- with Pike push ups… Read more »
