CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Performance 2K row 30 Power snatches 135/95 Fitness 2K row 25 Power snatches lighter weight
Workout of the Day
08/08/2018
CrossFit OC3 – CrossFit Warm-up Saman (Time) Performance 8 Rounds for time: 13 Deads 185/135 17 Wall balls 20/14 400M run Fitness 6 Rounds: 13 Deads 17 Wall balls 300M run
08/07/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Metcon (Time) Performance 40 Thrusters 75/55 40 Pull ups 40 FR lunge steps (20/20) 75/55 40 Push ups Fitness 30 30 RR/asst. pull ups 30 30
08/06/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (4×8) Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP- Performance 27 DU’s 7 C&J 155/105 Fitness 49 Singles 7 C&J
08/03/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (5×1) Metcon (Time) 3 Rounds: Performance 10 C&J 135/95 50 DU’s 400M run Fitness 7 C&J 63 Singles 300M run (Black duct tape on way to 400)
08/02/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (5×5) Metcon (AMRAP – Rounds and Reps) 7 minute AMRAP- Performance 12 CTB 12 HSPU Fitness 12 pull ups/ring rows 15 regular push ups
08/01/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 15-12-9 Power Snatch 95/65 Burpee bar hops then… Run 2 miles then… 15-12-9 OHS 95/65 Burpee bar hops Fitness 15-12-9 Power snatch BBH then… Run 1 mile then… 15-12-9 OHS/FS/BS BBH
07/31/2018
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP- Performance 25 Wall balls 20/14 25 Box jumps Fitness 20 Wall Balls 20 Box jumps/step ups
07/30/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (6-6-7-7-8-8) Metcon Metcon (Time) For Time- Performance 30 T2B 15 C&J 185/135 30 T2B Fitness 30 T2Rig/40 sit ups 15 heavy C&J 30 T2Rig/40 sit ups
07/27/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 100/80 Cal row (partner holds BBFR) 50 C&J (total) 135/95 50 Box jump overs (total) 30/24 Run 800M (together) 50 Synchro Wall balls 30/20 50 Burpee bar hops (total) 100/80 Cal row… Read more »