CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (Time) 6 Rounds FT: ———————————— Performance 9 T2B 9 Deadlifts 185/135 Fitness 9 T2Rig/feet above hips/18 sit ups 9 Deadlifts
Workout of the Day
11/13/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (8-8-6-6-4-4) 70-75-80% Metcon Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP: Performance 14/11 Cal row 50 DU’s Fitness 12/10 Cal row 65 Singles
11/12/2018
CrossFit OC3 – CrossFit Warm-up Tommy Mac (Time) For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Push Jerks, 115# / 75# 12 Burpees 12 Hang Squat Cleans, 115#… Read more »
11/09/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (5-4-3-2-1) Metcon (Time) Performance 50 Back Squats 135/95 30 CTB pull ups 50 Back squats 135/95 30 Burpee box jump overs 24/20 Fitness 40 Back Squats 25 pull ups/asst. pull ups/ring rows… Read more »
11/8/2018
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (4 Rounds for time) 4 Rounds Each for time: Rest 1 minute between RDS- ——————————– Performance 24/18 Cal row 12 Hang cleans 135/95 6 D-Ball OS 150/100 Rest 1 minute Fitness 18/13 Cal… Read more »
11/07/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Complex (Max weight ) Max Weight- Complex- 2 Full Snatch+ 2 OHS + 1 SN balance Fitness 1 full or power snatch + 3 OHS Metcon (Time) For Time: ——————————– Performance 10-8-6-4-2 Squat… Read more »
11/06/2018
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 25 minute AMRAP: ——————————– Performance 25 Kb swings 55/35 20 Wall balls 20/14 15 Burpees Fitness Same thing, less weight. * Straight up mover, were looking to burn some… Read more »
11/05/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Thruster (3 reps ) Metcon (Time) 7 Rounds For Time: ——————————– Performance 10 Thrusters 95/65 35 Double unders Fitness 10 Thrusters 50 Singles *** Goal is to be able to do thrusters unbroken.
10/31/2018
CrossFit OC3 – CrossFit Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
10/18/2018
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 20 minutes: Performance 1. 15/13 Cal row 2. 20 Thrusters 75/55 Fitness 1. 13/11 Cal row 2. 15 Thrusters
