CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (5×4) Metcon (Time) for time Performance 25 Deadlifts 225/155 25 Burpee box jump overs 24/20 25 pull ups 50 KB swings 70/55 25 pull ups 25 BBJO 25 Deadlifts Fitness 20 20… Read more »
Workout of the Day
03/29/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (6×3) Metcon Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP- 9 OHS 135/95 9 T2B Fitness 9 OHS/FS/BS 12 T2Kb/T2Rig/Knee rasies (20 sit ups)
03/28/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) “Five Hunnit” 100 DU’s 100 Wall balls 30/20/14 They choose Rx is 20/14 100 Hang cleans 115/75 100 Backsquats 115/75 100 DU’s Fitness 150 Singles 75 Wall balls 75 Hang cleans 75 Backsquats… Read more »
03/27/2018
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon (Time) Performance 75/65 Cal row 30 C&J’s RX+- 185/135 RX- 155/105 Fitness- 115/85 Row for Fitness- 50/40
03/26/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (5-7 reps Every 2 minutes ) Metcon Metcon (AMRAP – Rounds and Reps) 6 minute AMRAP- 5 Ball OS 150/100 10 Jumps over ball (Back and fourth=1) 20 jumps total Fitness Same,… Read more »
03/22/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (Max reps ) Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP- 6 (10m runs) D&B=1 6 Power cleans 185/135 18 Push ups Fitness 6 runs 5 Power cleans 15 push… Read more »
03/21/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (1 rep 90%+) Metcon (Time) Performance 40 DB snatch 50/35 (20/20) 20 T2B 60 DU’s 60 DB squats (30R/30L) 60 DU’s 20 T2B 40 DB snatch
03/20/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (3 RM ) Metcon 2k Row (Time) Max Effort 2k Row
03/19/2018
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) “FireBall” For time: Performance 25 Snatches 115/85 50 Box jumps 30/24 25 Snatches 115/85 Then… 25 Thrusters 115/85 50 pull ups 25 Thrusters 115/85 Then… 25 Hang cleans 115/85 50 Burpee bar… Read more »
03/15/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk (6×3) Metcon Metcon (Time) 3 Rounds for time- Performance 500/400M row (partner holds BBFR-split however) 30 Synchro Wall balls (they choose weight) 50 Simultaneous DU’s Fitness 400/300M row 25 Synchro Wall balls… Read more »