CrossFit OC3 – CrossFit Accessory Metcon (No Measure) Accessory Shoulders Seated DB press 12-15 10/10/10 Lat Raises DB’s (3 Different weights, if possible) 12-15 BB upright rows Metcon (5 Rounds for time) 5 Rounds: (each for time, rest 1 min)… Read more »
Workout of the Day
CrossFit – Mon, Oct 16
CrossFit OC3 – CrossFit Deadlift (4 Deadlifts ) EMOM 9 minutes 4 Deadlifts 70/78% across Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 3.6.9.12.15… T2B C&J 125/85 Fitness GHDSU, T2Rig, Medball sit ups C&J
CrossFit – Fri, Oct 13
CrossFit OC3 – CrossFit Accessory Push press 5×7 10/10/10 lat raises Metcon (AMRAP – Rounds) 4 Rounds: (each for time) 1 min rest between Performance 30/22 Cal bike 15 Burpee Box jump overs 30/24 15 CTB pull ups Fitness 24/16… Read more »
CrossFit – Thu, Oct 12
CrossFit OC3 – CrossFit Metcon (Time) LIft: EMOM 12 minutes 5 Hang cleans 15/11 Cal ski Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 12 Synchro power snatch 75/55 9 Syn wall balls 30/20 30 DU’s (each) (sametime)… Read more »
CrossFit – Wed, Oct 11
CrossFit OC3 – CrossFit Metcon (Time) Performance 1 mile run 200′ Walking lunges with 70/55lb KB 25 KB swings 1200M run 200′ 25 800M run 200′ 25 Fitness 1200M run 200′ (unweighted or less) 25 800M run 200′ 25 600M… Read more »
CrossFit – Tue, Oct 10
CrossFit OC3 – CrossFit Accessory Accessory: 4 Rounds: 12-15 DB bench press 21s curls with barbell 12-15 Medball push ups 7-10 Chin ups Metcon (Time) For time: Performance 2000M row for time rest 2 minutes then.. 3 Rounds 10 Thrusters… Read more »
CrossFit – Mon, Oct 9
CrossFit OC3 – CrossFit Back Squat (EMOM 12 minutes ) EMOM 12 minutes Back Squat 1-4 10 squats 5-8 8 Squats 9-12 6 Squats *** must go up each set Metcon (Time) 2 rounds: Performance 30 T2B 20 BJO 30/24… Read more »
CrossFit – Fri, Oct 6
CrossFit OC3 – CrossFit Accessory Chest and Bi’s 4 Rounds 10 Bench Press 10 SA DB curls (slow and controlled) 10-15 Paralette Push ups 10 Barbell curls (weighted if possible) Metcon (AMRAP – Rounds and Reps) 18 minute Clock Performance… Read more »
CrossFit – Thu, Oct 5
CrossFit OC3 – CrossFit Push Press (5×5) Accessory: 15-20 DB lateral raises (I want arms at a 45 degree angle) 10-15 KB upright rows Metcon (No Measure) 16 minute EMOM 10 DB box step overs 50/35 24/20 Max cal row… Read more »
CrossFit – Wed, Oct 4
CrossFit OC3 – CrossFit Front Squat (LIft: Front Squat 12-10-8-6-4 12s 65% 10s 70% 8s 75% 6s 80% 4s 85% *** Between sets do :45-1:00 wall sits ) Metcon (Time) 3 Rounds Performance 25 T2B 10 Power cleans 205/145 Fitness… Read more »