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
Workout of the Day
10/17/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Metcon (Time) 3 rounds FT: Performance 15 Pull ups 10 Hang snatch 95/65 5 D-Ball OS 150/100 Fitness 15 asst. pull ups/ring rows 10 hang snatch 5 D-Ball OS
10/16/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (5×5) Metcon (Time) Performance 50/40 Cal row 50 DB snatch 50/35 25/25 50 Burpees over DB (lateral) 50 DB sn 50/40 Cal row Fitness 40/30 40 40 40 40/30
10/15/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Bear Complex (4 minute AMRAP ) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP: Performance 15 Wall balls 30/20 5 Power Cleans… Read more »
10/12/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (2 reps ) Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: Performance 18 Wall Balls 20/14 15 KB swings 55/35 12 T2B Fitness 18 15 12 T2Rig, Feet above hips,
10/11/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Rack Lunge (5×10) 5 per leg Metcon (Time) Performance 25 OHS 115/75 100 ab mat sit ups 25 OHS Fitness same, less weight RX+- 75 GHDSU (must have done SEVERAL workouts with GHDs… Read more »
10/10/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 30 Front Squats 135/95 50 DU’s 30 Burpee bar hops 50 DU’s 30 Hang cleans 135/95 50 DU’s 30 BMU 50 DU’s 30 Hang cleans 50 DU’s 30 Burpee bar hops 50… Read more »
10/09/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (3 reps ) Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP: Performance 24 DB alt snatch 50/35 16 Box jumps 24/20 Fitness Same thing, step ups, lower box
10/08/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (1 RM ) Metcon (Time) Performance 50/40 Cal row 100 barbell Thrusters 45/35 50 CTB pull ups Fitness 40/30 Cal row 75 Barbell thrusters 30 Pull ups/ring rows/Asst. Pull ups
10/05/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Strict Press (EMOM 10 minutes ) Metcon (4 Rounds for time) 4 Rounds EACH for time: Performance 28/21 Cal row 15 Thrusters 95/65 9 D-Ball OS 150/100 Fitness 21/15 Cal row 12 Thrusters 6… Read more »
