CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Squat Snatch (8×3) EMOM 8 minutes: Perform 3 unbroken reps Metcon Metcon (Time) 15-12-9-6-3 Performance Power Snatch 135/95 T2B Double Box jump overs 24/20 Fitness Power Snatch T2Rig, Feet above hips, Double sit… Read more »
Workout of the Day
12/11/2018
CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (Time) REPEAT WOD: 100 Cal Row 100 Burpees For Time! Fitness 75 75
12/10/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (5×5) 80-82% Across Metcon Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP: Performance 15 Back Squats 135/95 10 CTB pull ups Fitness 15 Back Squats 10 Pull ups/RR/Asst. pull ups
12/11/2018
CrossFit OC3 – OC3 Black Programming Metcon Metcon (Time) Set a clock for 19:00 minutes: For Time: 50/40 cal row 40 T2B 30 RMU Once you finish you have the remaining time to find your 2 rep (unbroken) Power clean… Read more »
12/07/2018
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance 42 Wall balls 20/14 21 Power cleans 155/105 21 T2B 21 Burpee bar hops 35 14 14 14 28 7 7 7 Fitness 35 Wall balls 15 Power cleans 15 T2Rig,… Read more »
12/06/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Metcon (Time) 2 Rounds FT: Performance 100 Ft OHWL with KB 55/35 (50/50) switch arms 12 Thrusters 115/85 24 KB swings 55/35 Fitness 100ft WL with KB 12 Thrusters 24 KB swings Front Squat… Read more »
12/05/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Squat Snatch Complex (4×1) Squat Snatch: RX: 4 sets of the following complex: 2 squat snatch + 2 high hang + 2 Snatch balance Fitness: 4 sets of following complex: 1 Squat Snatch +… Read more »
12/04/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (3 reps ) EMOM 8 minutes: 3 Unbroken Reps Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP: Performance 12 Hang cleans 115/85 12 Push ups Fitness Same thing, scale… Read more »
12/03/2018
CrossFit OC3 – CrossFit Warm up Metcon 10k Row (Time) Max Effort 10k Row
11/30/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (5×2) 2 Second pause at bottom of each rep. Goal is to work up and get to a heavy 2 rep. Metcon Metcon (AMRAP – Rounds and Reps) Performance 12 minute AMRAP:… Read more »
