CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Power Clean (3 rep max ) Metcon Metcon (Time) Gripapalooza 21-15-9 HPC 135/95 T2B *50 Double unders after each set Fitness HPC Knee raises/double sit ups *75 single unders after each set
Workout of the Day
05/05/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (4×7) Metcon Metcon (Time) Performance 10-9-8-7….1 Regular DL’s 185/135 HSPU Fitness less weight 2x HSPU for regular push ups
05/04/2017
CrossFit OC3 – CrossFit Warm-up Metcon Ned (Time) 7 Rounds for time: 11 bodyweight Back Squats 1000m RowIn honor of Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, died Nov. 1, 2007To learn more about Ned click hereor… Read more »
05/03/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Metcon (AMRAP – Reps) 5 Minute AMRAP- Snatches RX+ and RX must be squat snatches cannot power and ride down RX+- 185/135 RX- 135/95 Fitness- 95/65 Metcon Metcon (Time) Performance 30/25 Cal row 30… Read more »
05/02/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting 1 Push Press + 1 Push Jerk + 1 Split Jerk Max weight Metcon Metcon (Time) 4 Rounds for time- 15 Burpees 15 CTB pull ups Fitness 12 Burpees 12 pull ups/assisted pull ups/ring… Read more »
05/01/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP- Performance Row 1,000/750M AMRAP reminding time 12 wall balls 20/14 12 box jumps 24/20 5 power cleans 185/135 Fitness 750/500M… Read more »
04/28/2017
CrossFit OC3 – CrossFit Warm-up Gymnastics HSW/HSPU Skill Work Metcon Metcon (AMRAP – Rounds and Reps) Performance 4(4 minute) AMRAPS 8 Fronts squats 115/75 8 Box jump overs 24/20 8 Hang cleans 115/75 Fitness Same less weight, lower box *1… Read more »
04/27/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Thruster (2 reps ) 8 minute EMOM Metcon Metcon (No Measure) 12 minute EMOM- SAME MINUTE 10/8 cal row 7 KB swings 70/55 Fitness 8/6 cal row 6 KB swings
04/26/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (5×5) 65-75% Metcon Metcon (Time) Performance 4 Rounds: 26 DB snatch 13/13 50/35 26 wall balls 20/14 Fitness 20 DB snatch 12/12 20 wall balls
04/25/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (7×4) Metcon Metcon (Time) Performance Row 1,000/750M 50 STO 95/65 30 Burpee pull ups Fitness Row 750/500M 40 STO 25 Burpee pull ups
