CrossFit OC3 – CrossFit Warm-up Accessory Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP- Performance 16 Wall balls 30/20 14 Pull ups 12 SDHP 115/85 Fitness 16 Wall ball 10 asst. pull ups/ring rows 10 SDHP
Workout of the Day
04/25/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (5×4) Metcon (Time) Performance 100/80 Cal row 100 DB snatch 50/35 (50/50) 50 T2B Fitness 80/60 Cal row 80 DB snatch 50 T2rig or T2KB or knee rasies or sit ups
04/24/2018
CrossFit OC3 – CrossFit Warm-up Snatch Complex (EMOM 7 minutes ) 1 complex RX- 1 SS + 1 Hang SS + 1 Snatch Balance Scaled- 2 SS or 2 Power + 2 OHS Metcon (AMRAP – Rounds and Reps) 9… Read more »
04/23/2018
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Monday Runday Performance Run 400M 21-15-9 Thrusters 95/65 75 Du’s (after each round of Thrusters) Run 800M 21-15-9 Hang C&J 95/65 Burpee bar hops Run 1000M Fitness Run 400M 21-15-9 Thrusters 75/55… Read more »
04/20/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 500M row then… 7 Rounds: 10 KB swings 55/35 8 Burpee pull ups 2 Wall walks (Chest to wall for RX) then… 500M row Fitness 400M row 7 Rounds: 8 KB swings… Read more »
04/19/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (3 reps ) Metcon (Time) Performance 9-7-5 RMU OHS 135/95 D-Ball OS 150/100 Fitness 15-10-5 Ring Dips/box dips/15 push ups per round 9-7-5 OHS 9-7-5 D-Ball OS
04/18/2018
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance 20 Power cleans 155/105 40 Wall balls 20/14 60 box jumps 24/20 40 Back squats 155/105 60 Box jumps 40 Wall balls 20 Power cleans Fitness 15 Power cleans 30 Wall… Read more »
04/17/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting p x: Bench Press (10 rep max ) Metcon (Time) 4 Rounds for time: Performance 18 Pull ups 12 Burpees 6 Thrusters 135/95 Fitness 15 Pull ups/asst. Pull ups/ring rows 10 Burpees 5 Thrusters
04/16/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting 5×5: Sumo Deadlift (5×5) Metcon CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#
04/13/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD- Performance 30- D-Ball OS 150/100 (total) 40- STO 135/95- (total) 50- Hang cleans 135/95 (total) 60- Synchro Wall balls (20/14) both will need a WB 70- pull ups (total) 80- Box… Read more »
